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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wednesday May 24 2016


WOD

Strength
Strict Press: Work up to 1RM then 3x3 @ 75% of 1RM EMOM

Conditioning
In teams of two, 20 minute row for calories, alternate rower every 2 minutes;
The athlete not rowing completes the following during 2 minutes:
7 Thrusters (95/65)
20 Double Unders

Scaled = Teams of Three, alternate rower every 1:30

Rx+ = Airdyne

Extra

BN Jerk: Every 90 sec: 50/3, 60/3, 65/3, 70/3, 75/3*4 sets

Back Squat: E2MOM: 60/10*3 sets, 70/8*2 sets, 75/6, 80/4

4 sets
8 hollow/arch kips on rings + 2-4 kip C2 Ring + 2 skin the cats

After Conditioning
3-5 sets
-20 GHD situps
-3 inch worms + 3 hollow pushups