db push press

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Monday 3.30.2015

wodSTRENGTHA. 10 x 3 Push Jerks @ 65% B. 2 x ME Strict Pull-Ups

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 1 Arm DB Push Press L 40/30 10 1 Arm DB Push Press R 40/30 *1 min rest between rounds

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 CTB Pull-Ups

Monday 3.9.2015

wodSTRENGTHA. 9 x 3 Bench Press (Close, middle, wide) @ 75% B. 3 x ME Ring Push Ups

CONDITIONING 3 Rounds: 600m Run 30 DB Push Press 40/20

Finisher 5 min Total Rotating Plank (Rotate every 30 sec)

 

Wednesday 9.3.2014

wodSTRENGTHA. 15 min to find 2 RM Floor Press B. 3 x ME Dips or Ring Dips

CONDITIONING 3 Rounds: 3 min AMRAP 10 DB Push Press 40/30 20 DU *1 min Rest

Finisher 100 Face Pulls 1x max Handstand Hold 

COMPETITION 10 Min Muscle Up work