Wed, 121014

1st - 3rd - podium sweep for the ladies!

am

A. Bench Press - EMOM x 6 @90% of 1RM

B. Ring Dip - #’d; build to 5RM + 2 x 5-7 strict at bodyweight

C. Band Scap Squeezes 4 x 15-20

D. 10 min of Shoulder retraction / positional ; work 

pm

A. 

amrap 8@80%

5 Power Snatch (115/83)

6 bar facing burpees 

7 Front SqTs

rest 4 min 

amrap 6@90% 

4 Thrusters (135)

6 C2B pullups 

8 box jumps (24/20)

rest 3 min 

amrap 4 @100%

6 kb SqT cleans (53/35)

20 double Unders 

 into , 

10-20 min row with @2:20/2:30 pace w/ Mask if you have 

B. Reverse Hyper 3 x 20 @25% of Back SqT

C. Recovery - athlete specific 

One Session:

A. Bench Press

B. WOD’s 

C. Recovery