Mon. Apr 17, 2017

DE UPPER

Warm-up

In Partners: 100 Burpees. One partner works at a time. Partner not working must ride a bike AND keep the rpms above 60/50. Switch any time.

Weightlifting

Red: Bench Press

Bench Press 

White/Blue: Speed Bench
5x5 @60%
3x5 @65%

SWOD - Strength WOD

4 Rounds, each for time:
10 High Hang Power Cleans AHAP, FAST and UNBROKEN
10 Pullups (kipping allowed)
10 Plyo-Pushup
*Rest 2 minutes between sets

ACCESSORY WORK

4x12 Bent Over BB Row
4x12 Arnold Press
4x12 Hammer Curls
4x30 Bandy Tricep pushdown (each)
*These exercises may be split up, put into supersets and performed in any order.