`

Friday

Warmup: 3 Rounds

2 Prowler Pushes (down & back = 1)

30 second HS Holds

20 GHD Situps

10 Banded pull aparts

+++++++++++++++++++++++

 On the 2 minutes do the following:

Minute 1: 20 Thrusters 75/55# + 1 burpee

Minute 3: 18 Thrusters + 3 burpees

Minute 5: 16 Thrusters + 5 burpees

Minute 7: 14 Thursters + 7 burpees

..........

Minute 19: 2 Thrusters + 19 burpees

============================

Saturday - Super Saturday Main WOD @ 9 am!

Warmup: 10!

2x Mountain Climbers

3x Seconds hold in Plank Position

Sumo Squats with medball or slam ball

Side Benders

+++++++++++++++++++++++++

7 Minute AMRAP - Push Press:

15 Reps @ 135/95#

15 Reps @ 155/105#

Max Reps @ 185/135#

 

Rest 5 Mins

 

7 Minute AMRAP - Power Clean:

15 Reps @ 135/95#

15 Reps @ 155/105#

Max Reps @ 185/135#

=====================

Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

 

Comment