Mon. Feb 6, 2017

DE Upper

Warm-up

3 min Running Clock:
3 Pushup
5 Situp
-then
20 Banded Pull aparts

Red Tier - Bench 

Week 1 -
2 x 5 @ 65%
2 x 5 @ 75%
1 x 5+ @ 85%

White Tier - Bench Press 

7x3 @50%
5x3 @60%
3x3 @70%

SWOD - Strength WOD

Open Option:
10 Min AMRAP:
7 Toes 2 Bar
12 Overhead Squats (100/70)
*Squats are from the ground

PPT Option:
Every minute, 10 mins:
5 Toes 2 Bar
5 Back-racked Jerks, AHAP

ACCESSORY WORK

4-5 Sets of 8-12
DB Curls
DB Pullovers https://youtu.be/TmHbKY7Snqo