Wednesday
A. Bench press
15 min to complete
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
Max UB @ 85%
B. 12 min AMRAP
200m run
10 overhead squats 95,65
8 strict pull-ups
Masters
A. Barbell Push press x 8,8,8,8; build to a heavy set of 8
B. 3 sets:
Banded face pulls x 25
Banded tricep push downs x 30
DB bent over flies x 15
C. For time
21-15-9
KB deadlifts
DB push press
AB 15 cal after each set
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe