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Wednesday

18
May

Wednesday

SKILL

 

3 Rounds of

 

Row 300

10 Free Handstand Kick Ups

10 Swings on Rings (ring to hips)

 

(12 min cap)

 

STRENGTH

 

Bench Press (use 1-RM)

 

5 @ 60%

3 @ 65%

1 @ 70%

5 @ 65%

3 @ 70%

1 @ 75%

 

(12-15 min cap)

 

Then….

 

Every 3 min x 9 min

 

Bench Press 3 x 10 reps  AHAP

 

WOD

 

EMOM for 21 min

 

Min 1 = 10 Box Jump Over

Min 2 = 10 CTB Pull Ups or Pull Ups

Min 3= 12 Push Press (115/75)(95/65)(75/55)