Wednesday 8/5

Fitness 

Strength: 

A1. Db bench press 10 reps x 3 sets 

A2. Elevated ring rows 10 x 3 sets

A3. Side plank- 45 sec per side x 3 sets

Wod:

5 minute amrap 

5 burpees 

5 pull ups / 8 ring rows 

Rest 3 minutes 

5 minute amrap 

3 db man makers (40/20)

100 meter run 

Performance 

Strength: 

A1. Db bench press 10 reps x 3 sets 

A2. Strict pull ups 5-7 reps x 3 sets 

A3. Side plank 45 sec per side x 3 sets 

Wod: 

5 minute amrap 

5 burpees 

5 ctb pull ups 

Rest 3 minutes 

5 minute amrap 

5 db thrusters 

100 meter farmers walk (50/25) 

The Zone: 

Skill 

A1. Side bends with plate ovhd - 24 reps x 3 sets 

A2. Db manmakers - 5 reps at tough weight x 3 sets 

A3. Medball slams - 15 reps x 3 sets 

Wod

4 rounds for time 

200 meter run 

7 burpees 

14 wall balls