6
Jan
Wednesday
SKILL
EMOM for 9 min
Min 1 = 12 Plank Ups
Min 2 = 15 V-Ups
Min 3 = 12-14 Alt Pistols
STRENGTH
4 Rounds of:
7 Push Press @ 60-65% of most recent C&J 1-RM
rest :30-:40 sec
10 Bent Over BB Row @ 21×1
rest 1 min
WOD
4 Rounds @ each movement for Max Reps
:30 sec ON / :30 sec OFF
** Wall Ball
** Dips (box, bench, rings, matador…)
** Push Press (115/75)(95/65)(75/55-45)
** Row