Strength
4×8 Bench Press all @80% 1RM…Superset with 4×4 strict/weighted strict pull ups
WOD
For Time:
12-1
Pull Ups
Push Ups
*so…12 pull ups, 12 push ups, 11 pull ups, 11 push ups, 10 pull ups, 10 push ups…etc. until 1/1
***14 Min Cutoff***
ADV WOD
3 Rounds for Time:
3 Clean and Jerk (225/145)
20 GHD
2x 20 ft Unbroken Handstand Walk
TEC WOD
4x100m (10sec rest between)
Rax Ct Run (100m recovery walk)
4x100m (10sec rest between)
Kwik Kar Run (100m recovery walk)
4x100m (10sec rest between)
Blvd Run (100m recovery walk)
4x100m(10sec rest between)
Auto Body Shop Drive Run (100m Recovery Walk)
4x100m(10sec rest between)
Praxair Run(100m recovery walk
4x100m(10sec rest between)
100m Run
*the 4×100’s should be at a moderate pace while the runs should be as fast as possible.
