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Cocca rejoicing for the start of the strength phase programming  

Cocca rejoicing for the start of the strength phase programming
 

Warmup: 4 Rounds of

30 second plank hold

20 Double Unders

10 OH Bar Lunges

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Buy-in: 1 min Max Rep Wall balls 20/14#

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Strength: Shoulder Press: 3x3, Push Press 3x2, Jerk 3x1 ~ Max Load

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Coordination: 6x1 min on - 1 min off

Lateral box jumps 20/16"

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WOD: 5 min AMRAP

12 Shoulder to Overhead 115/75#

6 Pullups

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Endurance: meet at ECC @ 6 am ~ Coach Joe

30 min AMRAP

Run to Bridge

Medball Suicides

Double Unders


 

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