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Wednesday

21
Oct

Wednesday

SKILL

 

3 Rounds (no rest)

 

10 m Shuttle Run x :45 sec

Plank Hold x :45 sec

Single Under x :45 sec

Bear Crawl x :45 sec

 

STRENGTH

 

Deadlifts

 

Warm Up sets

 

5 @ 40%

5 @ 50%

5 @ 60%

 

Working Sets

 

5 @ 65%

5 @ 75%

5+ @ 85% (goal is to max reps after the 5th rep)

 

WOD

 

AMRAP in 6 min

 

5 Box Jump Over

7 Power Snatches (95/65)

9 Push Ups w/ HR

 

rest 4 min

 

AMRAP in 6 min 

 

40 DU’s

20 Wall Ball

 

L1 = 10 DU’s

L2 = 3o DU’s