Tuesday, July 31, 2018

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Warm up:

PVC stretch reverse crip x 10

PVC Circles x 10

PVC stretch 30 sec per side

-then-

Round 1 – DB push press x 5 each side

Round 2 – DB push press x 5 each side, 5 Burpees

Round 3- DB push press x 5 each side, 5 Burpees, 3 pull ups

Skill:

Double unders

Strength:

Strict press

5@60%

4@70%

3@80%

1@100%

rest 1min but no more then 2 min between lifts

WOD:

5 rds for time 15 min cap

6 Burpee C2B

8 DB push press (50/35)

30 DU

If you can not go unbroken or can not do one of the movements try any of these options

Option 1:

5rds for time 15 min cap

6 Burpee pull ups

8 DB push press (50/35)

30 DU

Option 2:

5 ads for time 15 min cap

6 Burpee jumping pull up (from plate)

8 DB push press (35/20)

30 Clapping hand DU

Note: no singles allowed for this workout.

Cool down:

L-arm stretch (30 sec for side)

Slow circles 10 forward and backwards