012914

Wednesday

Level 2

5 Sets of:
1. Push Press 5 reps, Rest 30 sec
2. L-Sit 30 sec cumulative, Rest 1 min

WOD: 3 min on, 1 min off x4
Rounds 1&3
Row for cal

Rounds 2&4
15 Sit Ups
10 DB or BB Push Press (light)

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Level 1

Skill Builder/Strength: Push Press 5 reps for (10-12)

WOD:
2 min on, 1 min off

Rounds 1, 3, 5
Row for cal

Rounds 2, 4, 6
8 Sit Ups
8 DB Push Press

Thursday

Level 2

Strength: Alternating EMOM for 16 minutes
2 people per bar, one person goes on minute 1, other person goes on minute 2, continue this rotation

Deadlift 3 reps (working up in weight)

WOD: 21-15-9, reps for time
Box Jumps
Wall ball
Hand Release Push Ups

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Level 1

Skill Builder: Deadlift 5 reps; 2020 (10)

WOD: AMRAP 12
Box Jumps/Step Ups + Step Down
Wall Ball
Hand Release Push Up

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