Wednesday-Performance
Mobility-PVC Drills/Band Pullaparts
Warmup-3 RNFT
Row/AD 10/8 cals
Push ups 5-10 reps
Sit ups 15 reps
A) Push Jerk: 5×4 @80%
B) WOD: AMRAP 20
Row 250m
15 Push Press (95/65) (75/55)
15 T2B
C) Acc:Rest Pause Strict Press
3 Max Sets of DB Strict Press w/25% max Barbell Press in each hand
*After a max set sit DB’s down and take 15 slow deep breaths before starting next set
Wednesday-Fitness
Mobility-PVC Drills/Band Pullaparts
Warmup-3 RNFT
Row/AD 10/8 cals
Push ups 5-10 reps
Sit ups 15 reps
A) Push Jerk: 5×4 @60-80%
B) WOD: AMRAP 20
Row 250m
15 Push Press (95/65) (75/55)
15 Sit ups or knee raises
C) Acc:Rest Pause Strict Press
3 Max Sets of DB Strict Press w/25% max Barbell Press in each hand
*After a max set sit DB’s down and take 15 slow deep breaths before starting next set