Thu. Feb 16, 2017

ME UPPER

Warm-up

Jump Rope for 2 minutes
2x10
Pushup
Ring Row

Weightlifting

Red: Shoulder Press

Bench Press 

White tier: Slingshot Bench Press
1 Rep Heavy
*Work up to 80% for 2. Add Slingshot and find heavy 1.
1xAMRAP @90%
1xAMRAP @80%
*Use slingshot for both amraps.

Larsen Press 

3x15 DB Larsen Press (full class only)

SWOD - Strength WOD

Open option:
10 min AMRAP:
5 HPC (hang power clean) (115/75)
7 S2O (shoulder to overhead) (115/75)
30 Double Unders
PPT option:
Every minute, 10 minutes, alternating:
Max reps S2O @bodyweight
:30 Plank Hold

ACCESSORY WORK

3x12
DB CSR (chest supported rows)
DB CS Reverse Flyes (chest supported)