Wednesday 1/7

Fitness

Strength: 

A1. DB walking lunges 20 reps x 4 sets 

A2. Scap Pull up w/ 2 sec. pause at top 5 reps x 4 sets  

Wod: 

8 minute Amrap @80% 

8 box step ups (24/20) 

8 ring rows 

8 abmat situps 

Rest 4 minutes

 

8 minute Amrap @85% 

2 db snatch 40/20

2 burpees

4 db snatch

4 burpees

6..

6...

8..

8..

...

... 

Performance 

Strength: 

A1. Back Rack reverse step lunges 20 reps x 4 sets 

A2. Strict CTB pull ups 7 reps x 4 sets 

Wod: 

8 minute Amrap @80% 

10 box jumps  (24/20) 

10 CTB pull ups  

10 medball sit ups 20/14#

Rest 4 minutes

 

8 minute Amrap @85% 

2 db snatch 70/45

2 burpees

4 db snatch

4 burpee

6..

6...

8..

8..

...

...