Monday February 13, 2023
Skill:
30 GHD or equivalent
Strict shoulder press
WOD:
30/30s for 21 min:
7 rounds:
1)ground to overhead (65/95)
2) chest to bar pull-ups
3) Bent over rows
Skill:
30 GHD or equivalent
Strict shoulder press
WOD:
30/30s for 21 min:
7 rounds:
1)ground to overhead (65/95)
2) chest to bar pull-ups
3) Bent over rows
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str