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Wednesday

9
Mar

Wednesday

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SKILL

 

EMOM for 9 min

 

Min 1 =  :40 sec Chest Facing Wall HS Hold

Min 2 = 8 -10 Roll-to-Candlesticks

Min 3 = 15 Leg Lifts

 

STRENGTH

 

Strict Press 5-5-5

Push Press 3-3-3

Jerk 1-1-1-1-1

 

** Add weight ea set. You should start the next movement with the load lifted on the previous movement.

(20 min cap)

 

WOD

 

8 min AMRAP 

 

10 Push Ups w/HR

10 STO (95/65)(75/55)(65/45-35)

2 Wall Climbs

 

rest 2 min

 

EMOM in 8 min

 

Min 1 = 4 KBS  +4 Goblet Squats

Min 2 = 6 KBS +6 Goblet Squats

Min 3 = 8 KBS + 8 Goblet Squats…

Min 4 = 10 KBS + 10 Goblet …..and so on…..

***reps to go up by 2 each minute***