Mon. Jan 30, 2017

DE Upper

Warm-up

5 min Running Clock:
5 Wallball
5 Ring row
5 Pushup
1 wallwalk

*3x
Max Reps Plyo-pushups in :20
 

Weightlifting

Bench Press (5 (1) min. Sets for max reps @.75 bodyweight+10lbs)

SWOD - Strength WOD

-Open Option:
10 min AMRAP:
10 Chest to Bar Pullups (kipping allowed)
30 Wallball (20/14)
3, 6, 9, 12, etc...HSPU’s (kipping allowed)
*The first round, do 3 hspu. Next roundm do 6. Next round, 12, etc...

-PPT Option:
10 mins of 4 Supersets no rest:
10 Inverted Row (barbell) https://youtu.be/LifXTvc4r2g
8 Push Press AHAP
50ft Overhead Carry (25ft dn’b)
*Use the same Barbell for push press and overhead carry

ACCESSORY WORK

3x
Max Reps Dips
12 BB Curls AHAP