Next week we go back to Front squats for load and then TEST 1 RM!
MONDAY
Score Rounds and Reps
AMRAP 12
20 Handstand push ups
25′ DB Walking lunges 2×50/35
20 Wall Balls 20/14
25′ DB Walking lunges 2×50/35
4 Sets
1-5 Reps
Rest 2 Mins
TUESDAY
12×2
From the deck!
Warm up to 70-80%
Stay at same weight for all sets
2 Singles
Every 2 mins
WEDNESDAY
Score Rounds and Reps
AMRAP 24
5 Power Cleans 155/105
10 Push Jerks 155/105
20 Pistols
30 Situps
400M Run
THURSDAY
OPEN GYM OR
Score Checkmark
5 Rounds
15 Sit up
15 Push up
200M Run
1Power snatch + 2Hang power snatch
FRIDAY
For Time:
150 Wall-Ball Shots, 20# / 14#
TC 12
EMOM 7
25′ Handstand walk
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
