Strength
9-9-8-8-9-9 Bench Press working up to 75-80% 1RM
WOD
4 Min AMRAP:
6 Push Ups
3 Box Jumps (30/24)
-4 Min Rest-
4 Min AMRAP:
6 Hand Release Push Ups
3 Box Jumps (34/28…whatever box you used first amrap, add a 45lb plate to it)
*score is total rounds and reps from both AMRAP’s combined
ADV WOD
10-8-6-4-2
Dball over shoulder (150/100)
Turf Length Sled Pushes (2x/1x 45 loaded)
TEC WOD
21 Cal AB
21 Cal Row
100m WALK
100m Run
Rest 90sec
21 Cal AB
21 Cal Row
100m WALK
Island Run
Rest 90sec
21 Cal AB
21 Cal Row
100m WALK
Praxair Run
Rest 90sec
21 Cal AB
21 Cal Row
100m WALK
Blvd Run
Rest 90sec
21 Cal AB
21 Cal Row
100m WALK
Rax Ct Run
