Mon. Feb 13, 2017

DE UPPER

Warm-up

5 minute running Clock:
Partners:
Partner (a) perform:
5 Empty barbell thruster
5 Ring Row
Partner (b) hold Plank
Switch back n forth.

Weightlifting

Bench Press 

Red: Bench Press
White: Speedy Bench Press:
7x3 @55%
5x2 @65%
3x2 @75%

Floor Press 

4x5 Floor press, add 10lbs to last week. (full class only)

SWOD - Strength WOD

Open option:
6 min. AMRAP:
2-4-6-8-10-12…
Thrusters (100/70)
1-2-3-4-5-6…
Muscle Ups
PPT option:
Every minute, 6 minutes, same minute:
2 Thrusters + 2 Push Press AHAP
1 set max reps pullups (strict)

ACCESSORY WORK

4-5 Sets of 8-12
DB Curls
DB Pullovers