Tuesday 4/7/15

Workout of the Day
20-18-16-14-12-10-8-6-4-2
Wallball 20/14
KB swings 24/16
Double unders

Adaptive
Floor Press
Find your 5 rep max.
5×5
then
For time:
1000m Wheel
10 Snatches
20 DB Cleans
500m row
10 Snatches
20 DB Cleans
1000m Wheel

Post your scores to the Whiteboard.

FastFit
The Ladder

10-20-30-40-30-20-10

Reverse Fly’s (10/5)
Medball Hip Raises
Plank jump in’s
DB Push Press (45/25)

Post your scores to the Whiteboard.

Performance
Row for distance
30 sec on 30 sec off
for 10min
then
Pause Jerk
(dip and hold for 2 seconds, then jerk)
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
then
8min Amrap
6 Reverse Lunges DB 45/30
9 Wallballs 20/14
12 Bent over rows 115/75

Post your scores to the Whiteboard.



Mobility WOD