Sept 21, 2018

 

a) WARM UP:

  • Row for 2 mins

Then,

2 rounds

  • 10 squats (round 2 with empty bar)
  • 10 banded pull aparts + 5 strict press with empty bar
  • 5 push ups with 3 sec hold 1” above the ground

Finish with 7 way hips – 8 per movement

 

b) STRENGTH 1:

Every 2 minutes, for 10 minutes, complete:

  • 3 Back Squats @ 75-80%

 

STRENGTH 2:

Every 2 minutes, for 8 minutes, complete:

  • 5 Strict Presses @ 80-83%

and then …

1 set of:

  • 8 Strict Presses @ 70%
c) WOD:

For time:

21-15-9 reps:

  • Rower or Assault Bike Calories
  • Thrusters (95/65)

Straight into …

15-12-9 reps:

  • Rower or Assault Bike Calories
  • Toes to Bar

HAPPY FRIDAY!!

 

Posted in WOD