Bench press:
A.) 30 reps in 5 sets or less (+10)
B.) 3x5(+2.5)
DB upright rows: 2x10(+5)
WOD part I: OTM x 10 minutes
1/2 gasser
WOD part II: 100 pull-ups for time
RM
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Back squats:
A.) 30 reps in 5 sets or less(+10) from last week
B.) 3x5(+5)
Evil wheels: 2x15-20
WOD: 6 rounds
Power cleans x 5 155/105
Box jumps x 5 30/24
Farmer carry x 50 yards AHAP
RM
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Strict press:
A.) 55/60/65/70/75% x 5
B.) 3x5
Flat DB bench: 2x8-10
WOD: 5 rounds
Push press x ME
Sprint x 40 yards
Pull-ups x ME
Bear crawl x 10 yards
Rest 90 between each round
RM
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Box jumps:
A.) [email protected]%
B.) 5x2(+)
Deadlift:
A.) 30 reps @ 60% in 5 sets or less
B.) 5 rep max(+10)
WOD: 100 KB swings
Penalty for resting: 5 pull-ups
RM
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Front squats:
A.) 55/60/65/70/75% x 5
B.) 3x5
Plank holds: 3 x 30 seconds
WOD: 5 rounds
Power cleans x 5 @ 75%
Double unders x 20
RM
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Bench press:
A.) 30 reps @ 65% in 5 sets or less
B.) 3x5(+2.5)
Pull-ups: 3 x ME
DB upright rows: 2x10
TABATA:
1 up push-ups
Bent rows
Push press
Rest 1 minute between each movement
RM
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Back squats:
A.) 30 reps @ 65% in 5 sets or less
B.) 3x5(+5)
Evil wheels: 2x15
Prowler sprints:
10 x 20 yards (high)
10 x 20 yards (low)
RM
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