Wednesday, September 5, 2018

Warm-up
  • 3×5 Slow/Pause Push-up
  • 3×6 DB Fly’s
  • 3×6 3-3-0-3 DB Floor Press
  • 3×5 B-O Barbell Row
  • Ramp-up (85-90%)
 
Skill/Strength
Bench Press
5×5 @ HAP (75%)
EMOM
 
 
MetCon:
10 min. AMRAP
 
RX
  • 175 m. Run
  • 9 Dips
  • 12 Hang Snatch 75/53

Fitness/Recovery
  • 175 m. Run
  • 9 Push-up
  • 12 SB Squat Snatch 30/20

Tuesday, September 4, 2018

Warm-up WOD:
1 round
 
30 sec. Side Plank
10 DU
10 KB Swing
 
Rest & Repeat
 
 
MetCon:
5 x 5 min. rounds
number of completed rounds
 
RX
175 m. Run or 12/8
20 Sit-up
20 Russian KB Swing 70/44
 
 
Fitness/Recovery
175 m. Run or 12/8
10 Sit-up
15 KB Swing 35/25