Wednesday 6/24

Fitness-

Strength 

A. 14 minute emom 

Even - 4 push press , off feel 

Odd- 30 sec. Plank hold with plate (25/15) 

Wod 

3 rounds 

10 clean and jerk (95/65) 

2 minute row at moderate pace 

Rest 90 seconds 

Performance -

Strength 

A. 14 minute Emom 

Even- 4 push press, off feel 

Odd- 30 sec. Hollow hold 

Wod 

3 rounds 

10 clean and jerk (135/85) 

2 minute row at 90% effort 

Rest 90 seconds 

The Zone 

6 minute amrap 

12 kb swings 

12 burpees 

3 minute rest 

6 minute Amrap 

10 cal row 

10 DB thrusters 

10 hr push ups 

3 minute rest 

6 minute amrap 

8 box jumps 

8 goblet squats 

8 cal ab 

8 abmat sit ups 

Rest as needed 

Core: 

3 rounds not for time 

10 ring rows 

15 v ups 

20 hollow body rocks 

25 arch ups