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Monday

ECC

7 Rounds for Time of:

Bear Crawl Loop

Crab Walk Loop

20 Mountain Climbers (1 count)

OPP

Rest Day

 

Tuesday

ECC 

Strength: Press 5x3 @ 87% then

WOD: 3 RFT

10 Front Squats @ 135 / 95 (from floor)

Push Press @ 135 / 95 until failure

Athletes will have 20 minutes to warmup and complete 5 x 3 Shoulder Presses [strict presses from the rack].  At the 20 minute mark, athletes will complete 3 Rounds for Time of 10 Front Squats, and Max Rep Push Presses.  Weight will be taken off the floor, and not out of the rack for the 3 RFT.  Athletes should record weight used, time taken, and total push press reps.

Endurance: at the Box

18 minute AMRAP

Tire Flips

Tire Jumps

 

Wednesday

ECC 

Strength: Back Squat 6x2 @90%

Each set of 2 Back Squats will be followed by 20 seconds of Box Jumps [24 / 20]

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