Wednesday 2/10

Fitness-

A. EMOM x 14 min 

Even - 5 bench Press, at tough weight

Odd - 30 sec chin over bar hold, any grip (supinated, mixed, or pronated)

WOD

8 min AMRAP

1 Thruster (75/55)

1 Burpee to 6" target 

2 Thrusters

2 Burpees to target 

3 thrusters

3 Burpees to target

4...

4.... 

And so on

Performance-

A. EMOM x 14 min

Even - 5 Bench Press, AHAP

Odd - 2 Rope Climbs

WOD

8 min AMRAP

1 Thruster (100/70)

1 Burpee to 6" target 

2 Thrusters

2 Burpees to target 

3 thrusters

3 Burpees to target

4...

4.... 

And so on

Zone-

A. EMOM x 14 min

Even - 8 DB Bench Press

Odd - 6 Ring Rows with 2 sec pause at top

WOD

8 min AMRAP

1 DB Thruster 

1 Burpee to plate 

2 DB Thrusters

2 Burpees to plate 

3 DB thrusters

3 Burpees to plate 

4...

4.... And so on