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Wednesday

19
Aug

Wednesday

SKILL

 

3 Rounds of 

 

Shoulder Circuit x 5 each @ 2211 “I” “Y” “T”

Strict Pull Ups x 5-7 reps

Bent Over BB Row x 5-8 reps @ 2111 (may add weight each round)

 

STRENGTH

 

Floor Press

 

5 @ 60%

3 @ 70%

2 @ 75%

2 @ 80%

 

Working Sets

 

3-3-3-3 @ 85% @ 22×1

20 Weighted Walking Lunges w/KB or DB on ea hand

 

(20 min cap)

 

WOD

 

3 Rounds of 

 

250 m Row

20 STO (115/75)(95/65)

10 Burpees over bar

rest 2 min

(20 min cap)