1/16/18

Tuesday-Performance

Mobility-PVC/Band Pullaparts

Warmup-3 RNFT

10 DB Thrusters

30 Doubles

10 Push Jerks (Bar)

A) Push Jerks 5×3@85%

B) Intervals :4 Rounds

AMRAP 2

25 DB Thrusters (50/35) Rd2-20/Rd3-15/Rd4-10

then, max doubles in remaining time

*Rest 2 mins

*Score max doubles
C) Accessory: AMRAP 10
Row 250/200m *SPRINT
5-10 Strict Ring Dips
*Alternate rounds with a partner
Tuesday-Fitness
Mobility-PVC/Band Pullaparts
Warmup-3 RNFT
10 DB Thrusters
30 Doubles
10 Push Jerks (Bar)
A) Push Jerks or Push Press 5×3@85%
B) Intervals :4 Rounds
AMRAP 2
25 Slam Ball Thrusters 30/20) Rd2-20/Rd3-15/Rd4-10
then, max doubles or singles in remaining time
*Rest 2 mins

*Score max jump rope
C) Accessory: AMRAP 10
Row Row 200/150m *SPRINT
5-10 Quality Push ups

*Alternate rounds with a partner

Categories: WOD

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