Thu. May 11, 2017

ME UPPER

Warm-up

In partners, 3 minutes max calories Assault bike. Switch every 10 Calories.

Weightlifting

Red: Shoulder Press

Bench Press vs Chains 

White/Blue: Bench Press vs. Chains
5 Rep heavy
1xAMRAP @90%
*Men use 2 chains
*Ladies use 1 chain

Push Press 

-then: Red only: 2xAMRAP Push press @heaviest shoulder press

SWOD - Strength WOD

12 Min Running Clock:
Max Reps Pushups
Max Reps T2B
*Every break from either, 10 cal Ski Erg or Ass Bike

ACCESSORY WORK

3x
12 (each), Kneeling Landmine Press
30 sec Banded Lat Pull downs
-
Dips and BB curls
X Jacked
X Tan