Wednesday 4/13

Fitness

Strength 

A1. Push Press 4.3.2.1

A2. Kip swings on bar 10 reps x 4 sets 

wod 

12 minute amrap 

2 Thrusters 75/45#

2 burpee jumping pull ups 

4 thrusters

4 burpee jumping pull ups 

6 thrusters 

6 burpee jumping pull ups 

8….

8 ...

10...

10….

Performance 

Strength 

A1. Push Press 4.3.2.1

A2. Kip swings on rings w/ band in feet 10 reps x 4 sets 

Wod

12 minute amrap 

2 Thrusters 95/65#

2 burpee pull ups 

4 thrusters 

4 burpee pull ups 

6 thrusters

6 burpee pull ups 

8….

8 ...

10...

10….

Zone 

Skill 

A1. Db push press - 8 reps x 4 sets 

A2. Kip swings on bar 10 reps x 4 sets 

A3. jump rope- 1 minute x 4 sets 

Wod 

12 minute amrap 

2 db thrusters 

2 burpee jumping pull ups 

4 db thrusters 

4 burpee jumping pull ups 

6 db thrusters 

6 burpee jumping pull ups 

8….

8 ...

10...

10….