Thu. Mar 2, 2017

ME UPPER

Warm-up

3 minutes running clock:
5 Ring row
5 Pushup
-then
20 band pull apart

Weightlifting

Red: Shoulder Press

Shoulder Press 

White/Blue: Shoulder Press
1 rep Heavy
2xAMRAP Push press @1rm shoulder press weight

DB Bench Press 

3x10 DB Bench Press (full program)

SWOD - Strength WOD

Open option and PPT option:
Running Clock:
Every minute, 5 minutes
1 Power Snatch AHAP
Immediately into
20-15-10-5
Pushups
Situps

ACCESSORY WORK

3x12 Tbar Rows +10lbs
Stretch