Friday, April 19, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

Strength/Skill:
Push Press
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
Open 12.5
9 min. AMRAP
rep scheme 3,3,3 – 6,6,6 – 9, 9
RX
 
  • Thrusters 95/63
  • Pull-up

Fitness/Recovery
 
  • Reverse Wall Ball 14/8
  • Push-up
 
Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.