Performance
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each
A. Find a tough 1rep on Bench Press
B. Build to a tough but not 1 rep max on Deadlift
-If you can not touch your toes you pull from a riser
C. Four rounds for time:
10 Dead lifts, 225/155
10 TTB
10 Seated DB Press, 40/25lbs
10 KBS, 53/35
Competition
Wod will be posted at gym
Performance
A. Bench Press; 5 reps x 5 sets
*Rest 2 minutes between sets and use that time to work mobility and prepare for part B.
B. Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders
Competition
Wod will be posted at gym
Performance
A1. Bench Press; 4-6 reps x 3 sets, rest 60sec
A2. Single Arm Dumbbell Row @ 10×0; 15-20 reps x 3 sets, rest 60-90sec
B. Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm KB or DB Press (24/16 kg – 5 each arm)
400 Meter Run
Competition
Wod will be posted at gym
Performance
A. Take 15min and build to tough 5 reps on the bench
B. 10 rounds for time, of:
4 Box Jumps (30/24″”)
6 Russian KBS (Heavy)
8 Hand Release Push-Ups
Competition
wod will be posted at gym
Performance
A. Bench Press: Build to a 1RM over the course of 6 sets, rest 2-3min b/w sets
B. Dips; 4 x AMRAP (-1), 90sec rest b/w sets
B. For time:
2k Row
Competition
Wod will be posted at gym
