A: B: Core prep
3x 1 min plank 80 feet of heavy KB suitcase carry in each hand 20 V-ups
B:For back squats and bench,
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75% + 1 8RM.
Today's Workout (WOD):
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Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task. If you do not finish, stop, record missed reps and continue onto the next part.
Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU
Part B: 7:00- 14:00
4 rounds
12 DB Push press 50/35
9 BBJO at 24"/20"
Part C: 14:00 - 21:00
3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"