Mon. Mar 6, 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 @50%
5x3 @60%
3x3 @65%
*60 seconds rest between sets

Seated DB Shoulder Press 

3x5 DB Seated Shoulder Press

SWOD - Strength WOD

Swod is the same for everyone today:
Open Option/PPT Option:
Running Clock:
2 minutes max reps strict Pullups
-then
7 min AMRAP:
10 Pushups
20 KB Swing (Overhead) (70/53)
-then
2 minutes max reps Pullups (kipping allowed)
**Each section of this workout is scored separately. One score for the pullup reps. One Score for rounds in 7 minutes, and one score for the second pullup reps.
**Scale pullups as normal, no bands. Use bar pulls or ring rows.

ACCESSORY WORK

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