Mon. May 22, 2017

DE UPPER

Warm-up

In Partners:
3x(each)
1 partner performs 10 wallballs, while the other performs empty BB shoulder press until their partner is done.

Weightlifting

Red: Bench Press

Bench Press 

Wht/Blu: Speed Bench
8x3 @60%
5x3 @70%
3x1 @80%

SWOD - Strength WOD

7 Rounds of Supersets:
Max Reps Pullups (kipping allowed)
Max Reps DB Shoulder 2 Overhead same weight as last week.
*Perform max pullups directly into max DB S2O, then rest as needed.

ACCESSORY WORK

2xReverse Tabata Pushup (10 seconds work, 20 seconds rest)
Perform the following ab work in between the 2 full 4 minute Tabata sets.
3x20 GHD or weighted situps