Wednesday 8/23/2017

 

Skill

 

3 rounds of:

15 band pull-aparts:
10 wall-facing HS hold

 

10 Paloff presses (10L/10R)

 

Strength

Bench press

 


Sport:

4x3 @ 80-82.5%

 

-Superset with-

4x10 single-arm DB/KB row

 


Fitness

4x3 @ 75-77.8%

 

-Superset with-

4x10 single-arm DB/KB row

 

 

Life

4x5 - same weight across all sets; +5-10lbs increase from last week’s working weight

 

-Superset with-

4x10 single-arm DB/KB row

 

 

Metcon

 

Sport:

AMRAP 10:00

 

5 CTB pull ups

10 ring dips

15 box jumps 24”/20”

 

Fitness:

AMRAP 10:00

5 pull ups

 

10 ring push ups

15 box jumps 24”/20”

 

Life:

AMRAP 10:00
5 ring rows

 

10 hand-release push ups

15 box jumps 24”/20”