Mon. Mar 13, 2017

DE UPPER

Warm-up

6 min EMOM Alternating:
20 Cal row
15 Burpees

Weightlifting

Red: Bench Press

Bench Press 

White/Blue: Speedy Bench Press
10x3 @55%
5x3 @65%
3x3 @70%
*60 seconds rest between sets

Seated DB Shoulder Press 

3x5 DB Seated Shoulder Press +5lbs from last week

SWOD - Strength WOD

Open Option and PPT option:
Running Clock:
2 minutes Max Reps Pushups
7 min AMRAP:
5 Strict Pullups
5 Double KB Snatch
10 Kipping Pullups
10 Double KB Snatch
2 minutes max reps Slingshot or banded Pushups

ACCESSORY WORK

3x12
Single arm DB Lateral raises
3x30 seconds Bandy rows