Warm-Up:
3 Rounds:
5 Push Press
5 Clapping Push-Ups
5 CTB Pull-Ups
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| Colby: med ball GTOH |
5 Clapping Push-Ups
5 CTB Pull-Ups
Dynamic Warm-Up
WODs:
Strength:
DE Press: 8 x 3 at 60% + superlight (pink) band, 45s rest between
Close Grip Bench: 3 x 10, 60s rest between
Press Starts: 3 x 2 at 10# more than your Press 1RM, 60s rest between
Close Grip Bench: 3 x 10, 60s rest between
Press Starts: 3 x 2 at 10# more than your Press 1RM, 60s rest between
MetCon:
10 Rounds for Time:
5 Burpee Pull-Ups
Row 150m
*Wear a 10-20# vest if you can handle it
5 Burpee Pull-Ups
Row 150m
*Wear a 10-20# vest if you can handle it
Endurance:
Run or Row: 400m sprints, 5 rounds, rest 60s between
Run or Row: 400m sprints, 5 rounds, rest 60s between
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