Tuesday
Strength:
Strict Press + Push Press (out of rack) @ 70% of strict press max
4x5 each
Strict Pull-Ups 4x5 (add a chain if you can)
-get your chin above the bar
Conditioning:
6 Rounds For Time: (if needed we will partner up)
Assault Bike Cal x 10
Dubs x 25
KB Swings x 10 53/35
All WODs from now on will be posted exclusively on SugarWOD. Please download the app on your phone and join CrossFit Result! DOWNLOAD SUGARWOD!!
Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute