Wednesday

SKILL

 

2 Rounds of

 

10 Jumping Jacks + 20 Mntn Climbers

:30 sec Samsung Stretch ea side

10 Shoulder “Y”

10 Shoulder “T”

10 Kipping Swings

:30 sec Squat Therapy

 

STRENGTH

 

Bench Press (Narrow Grip)

 

Build to 70% . (use the same working weight from this cycle)

 

then…

 

Bench Press (Narrow Grip ) x 5-5-5-5 @ 70%

 

WOD

 

Teams of 2 ppl 

 

 

AMRAP in 21 min 

 

Partner A:

10 Cal Row

10 OH Plate Walking Lunge Steps

10 V-Ups

Partner B:

While Partner A goes thru the triplet, partner B will hold then switch: both partners perform the holds then move to next round:

 

1 round) a dead hang from pull up bar

2 round) hold wall sit

3 round) plank hold