Strength / Skill
20 minutes (includes barbell warm up)
barbell warm up
2 rounds of
5 strict press
5 push press
Push Press
8 - 4 - 3 - 2 - 1 - 1 - 1
*weight should increase each set (50,60,70,80,90,90,90)
*first set of 5 should be at approximately 50% of your 1RM
WOD
For time:
0-3 min
500/400 row - record
at 3min on clock
12 min amrap
3 S2OH 70%
5 pull ups
10 push ups
15 air squat
PARTNER WOD
3 person partner
90 cal row
75 ball slams
60 wall ball
45 box jumps
30 Bear Complex 95/65 - 115/75
15 wall walk
30 Bear complex
45 box jumps
60 wall ball
75 ball slam
90 cal row
Strength / Skill
e90om
Deadlift
8-5-3-3-1-1-1
50% and build
WOD
12 minute amrap
10 hang sdhp
5 bb front rack step ups
10 hang power snatch
5 burpee over bb
75/55
95/65
115/75
Stimulus isn't about your load. try and move through this - jot your weight used down next to your name
Strength / Skill
Squat Complex
Front 3x3
Back 3x3
OHS 3x3
WOD
100 DU (200 Singles)
40 KBS
30 wall balls
20 cal row
30 Ball Slams
40 KB Goblet
100 DU (200 singles)
