I. Overhead press:
A.) 40/50/60%x5
B.) 3x5(+2.5-5#)
II. Chin-ups (strict):
A.) 2xME
B.) 3xME
WOD: 10-1/1-10
True push-ups
Pull-ups
Count down on the push-ups and count up on the pull-ups
RM ...
I. Back squats:
A.) 40/50/60%x5
B.) 3x5(+10)
II. Stiff leg deads
A.) [email protected]%
B.) 3x5(+10)
III. Plank holds: 2x1 minute
WOD: 5 rounds (10min cap)
Box jumps x 5
KB swings x 9
OH walking lunges w/plate x 12
RM ...
From CF Football: 10 minutes
1minute to complete 30 KB swings
Rest 1 minute
Repeat for 5 rounds for 150 swings total.
This is pass/fail based on if you complete all 30 reps inside...
Bench press:
A.) 75%x5, 85%x3, 95%x1(+)
B.) 3x5(+5)
Chin-ups: 3xME(strict)
DB upright rows: 3x12
WOD: 7 rounds for time
Dynamic push-ups x 6
DB rows x 8
1/2 gasser
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Sent from my iPhone ...
Clean(power):
70%x2, 75%x2, 80%x2, 85%x1x2sets
Wod: 9min AMRAP
KB swings x 12
Front rack lunges w/KB x 12(6ea. Side)
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RM ...
Strict press: 75%x5, 85%x3, 95%x1(+)
Push press(BTN): 3,3,3
Pull-ups: 3xMax Effort(ME)
WOD:
Hang cleans: 12-9-6-3
Double unders x 30
Toes to bar x 10
...