Bench press
Building to a heavy 5
Starting at 60% every 2min x6
"Brick & Mortar"
On the 3:00 x 7 Rounds:
500/400 Meter Row
12 Toes to Bar - focus on less movement through the torso and more movement through the hips.
500/400 METER ROW
- 400/350m Ski
- 1000/800m Bike .62/.50miles
- 400m Run
TOES TO BAR
- Reduce Reps
- Toes To As High As Possible
- Knees To Chest
- Sit-Ups
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BB Snatches 5 BB snatches aim for 75% 2min x 5 sets Sets 1-2 Build to 75% and maintain Metcon 18 Minute AMRAP 12 BB Hang Snatch (95/65...
Strength 3 working sets Every 4:00 x 3 12 BB Step Ups 95/65 1 50ft DB Bearcrawl 50/35lb DB Partner Workout: -You can break up the 100’s...
80# x 5
:18 slowest score (on the row--that was the hardest for me every time).
105#x5
90#x12
17 reps @ 115
23:00 wod