Monday, May 15th, 2017

Work! Work! Work!

 

Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

A) Strength/Skill

5 X 3 Back Squat
You have 5 sets to find a 3 Rep Max Back Squat

Then

5 Sets of  2 Push Press @ 65%

 

B) WOD

12 Min Amrap:

3 Pull-ups
3 Curtis-p’s
6 Pull-ups
3 Curtis-p’s
9 Pull-ups
3 Curtis-p’s
12 Pull-ups
6 Curtis-p’s
15 Pull-ups
6 Curtis-p’s
18 Pull-ups
6 Curtis-p’s
21 Pull-ups
9 Curtis-p’s

Etc., adding 3 reps to the pull-ups
each round, and 3 reps to the Curtis-p’s every 3
rounds.

Men Curtis-p 95
Women Curtis-p 65

1 Curtis P = power clean + right lunge + left lunge + shoulder to overhead