Thu. May 4, 2017

ME UPPER

Warm-up

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

Weightlifting

Red: Shoulder Press

Push Press --> Power Jerk 

White/Blue: Push Press → Power Jerk
Find heaviest complex:
2 Push Press + 1 Power Jerk
1xAMRAP Power Jerk @90% of previous complex

Push Press 

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

SWOD - Strength WOD

12 Min AMRAP:
20 Pushup
20 T2B
20 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