Mon. Apr 10, 2017

DE UPPER

Warm-up

2 Rounds: 5 pushups → Bear Crawl → Handstand hold → Crab walk back (do 5 pushups, then bear crawl at least 10ft, toward the wall, when the wall is reached, kick over into a handstand for 10 sec, then crab walk backwards to the start point)
-then
2 Rounds: 10 Clapping pushups → Bear Crawl or Handstand walk → 5 hspu or handstand hold → Crab walk back (same thing as above, except the movements become more advanced for those who can do them)

Weightlifting

Red: Bench Press

DB Bench Press 

White/Blue: “DB Fist Fight”
5 Sets, max reps DB Bench Press
2 Sets, max reps DB Bench Press, reduced weight
**USE THE SAME WEIGHT AS LAST WEEK, AND GET MORE REPS!

Hang Power Snatch 

Red/White/Blue: 3x1 Hang Power Snatch
*Heavy, but no misses. Use same weight across all three sets.

SWOD - Strength WOD

AFAP:
15 Manmakers
10 Manmakers
5 Manmakers
**Manmaker= (1) Pushup, (1) Row, (1) Pushup (1) Row, (1) Cluster
**Pick a start weight and add 5lbs per db for the 2nd set, and add an additional 10lbs per db for the set of 5.
**Rest 1:1 Between sets.

ACCESSORY WORK

30 strict pullups in as few sets as possible.
*Same as last week, get more per set.
4x12
DB rear delt flyes
------
100 Bandy Rows (squeeze and hold at chest)