AWESOME WEEK “CHALLENGERS”!
Congrats all. Please give to me, text or call me with ur results. Please Either turn in or take a picture of your result logs)
WOD
2 Rounds of
10 hanging knees to Elbows
20 dB shoulder presses (35/50)
30 Back Squats (95/135)
20 pull-ups
10 floor wipers
Booty
3 Rounds of:
2 mins back on wall
1 min Jack knives
2 mins Dying bugs
1 min Hollow Rocks
ROW
1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Row 250m
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