Warm Up
500m row
2 rounds
1 skin the cat
10 Kips
10 Push-Ups
Mobility work (circles, pectoral stretch, etc.)
Core: Lateral Pallof Press
3 x 60sec holds/side
Strength: Bench Press
3 x 3 @ 70/80/90% 1RTM
WOD
AMRAP 12
4 Handstand Push Up
8 Pull-Ups
12 Db Snatches total (55#)
500m row
2 rounds
1 skin the cat
10 Kips
10 Push-Ups
Mobility work (circles, pectoral stretch, etc.)
Core: Lateral Pallof Press
3 x 60sec holds/side
Strength: Bench Press
3 x 3 @ 70/80/90% 1RTM
WOD
AMRAP 12
4 Handstand Push Up
8 Pull-Ups
12 Db Snatches total (55#)
Bench on 3rd set
ReplyDeleteJer (170#): 14
Max (170#): 7
Sean (170#): 12
Nick (110#): 14
WOD:
Jer: 7rnds+4 HSPU+8 PU (as rx'd)
Sean: 6rnds (~45-50# snatch)
Max: 4rnds+4 HSPU+~8PU
Nick: 4 rnds
Ro: ?
Probably could get more rounds in if the damn gym would allow us to do snatches by the pull-up bars...