Wednesday 4/15

Fitness

Strength

A1. Strict press 5.4.3.2 

A2. scap pull up + strict pull up (2+1) x 4 sets 

B1. Dips 

5 reps (55X1 tempo) x 3 sets 

B2. Single leg kb deadlift 

7 reps per leg x 3 sets 

Wod

75 abmat situps 

50 wall balls 

25 cal row 

Performance 

Strength

A1. Strict press 5.4.3.2 

A2. strict ctb  pull up 5 reps x 4 sets 

B1. Ring Dips 

5 reps (55X1 tempo) x 3 sets 

B2. Single leg kb deadlift 

7 reps per leg x 3 sets 

Wod

50 cal row 

50 wall balls 

50 knee to elbows 

The Zone 

Single under annie 

100 singles 

50 sit ups 

80 singles 

40 sit ups 

60 singles 

30 sit ups 

40 singles 

20 sit ups 

20 singles 

10 sit ups 

Rest 5 minutes 

3 rounds for time 

500 meter row 

21 wall balls