Strength
7×2 Bench Press all @90-95% 1RM…Superset with 7×5 feet on box ring rows
WOD
4 Rounds for Time:
100m Run
9 Pull Ups
9 Ring Dips (Do something on the rings…whether it be banded/foot assisted/holds etc)
200m Run (2×100)
6 Pull Ups
6 Ring Dips
***18 Min Cutoff***
ADV WOD
3 Rounds For Time W/Partner:
Turf Length Sled Pushes
0-1-2-3-4-5-4-3-2-1 (45/25 plates loaded)
*P1 pushes empty sled turf length, P2 does the same, P1 turf length w/1plate, P2 the same, up to 5 loaded, then back to 1…second round starts again at the unloaded sled each time…A total of 30 turf length sled pushes each.
TEC WOD
40min AMRAP
Blvd Run
20 Russian Twists (20/15 ball)
20 Cal Row
20 SLSU
10 Cal AB
20 Hollow Rocks
