Strength
12-12-10-10-8-8 Bench Press…Superset with 6-6-5-5-4-4 Strict/Strict weighted pull ups
WOD
14 Min AMRAP:
20m run (across black mats and back) (2 reps)
2-4-6-8-10-12-14-16-18-20-22-24-26 etc. Burpees
*so 20m run 2 burpees, 20m run 4 burpees, 20m run 6 burpees…etc. adding two burpees each time…score is total reps(finish 16 burpees=88, finish 18 =108 reps, finish 20=130, finish 22=154, finish 24=180, finish 26=208, finish 28=238)
ADV WOD
20 Min Partner AMRAP: you go, I go style
12 Box Jump Overs (24/20)
25ft Handstand Walk or 3 Wall Walks
50 DU
TEC WOD
Buy in: 500m Row Time Trial – Separate score from WOD
Rest 4min Then:
E4MO4M for 24 minutes:
200m Row(2 reps)
20 SLSU
10 Burpees
*if time remaining, plank hold until :53 mark before rowing 🙂 Those seconds will count as extra reps!
Total reps before Plank reps = 192
