Floor press:
A.) 70x3, 80x3, 90% x 3, 3, AMAP
B.) 3x5 (2.5-5#)
Flat DB bench: 3 x 8-12(+5)
2 arm DB bent row: 3 x 8-10(+5)
WOD: 5 rounds
Push press x AMAP
40 yard sprint
Dynamic...
Back squats:
%: 5x6 @ 80%
Development:
I. 3-5 x 5 (+5-10)
II. SLDL: 2x5
WOD: 12-9-6-3
DB thrusters
KB swings
Pull-ups(strict)
RM
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Thank you CF football for yet another gem. Complete for time:50 lb DB Thrusters – 10 RepsSprint 50 ydsRest 30 seconds50 lb DB Push Press – 15 RepsSprint 50 ydsRest 30...
Squats:
A.) 4x6 @ 80%
B.) 3x5 (+10)
Bench press:
A.) 55x5, 65x5, 75% x 2 x 5, 3rd set x AMAP
B.) 3x5 (+5)
WOD: 6 rounds
Front squats x 3 @ Body weight
Pull-ups x 7
Dynamic...
Floor press:
A.) 65x5, 75x5, 85%x2x5
B.) 3x5 (+5)
DB flat bench press: 2x10-12
2 arm DB bent rows: 2x10-12
WOD: 5 to 1
Push press @ body weight: 5/4/3/2/1
KB swings x 10
Double unders x 20
RM
Sent...
15 min AMRAP:
DB snatch x 5 right
DB snatch x 5 left
Barbell walking lunges x 12 (6 ea.) *front rack
Farmer Carry x 50 yards AHAP
RM
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