Strength E3:00MOM for 12 min Bench Press 4x10 first set normal, other 3 sets, a 3 sec lowering phase Rest 2 min E2:15MOM for 9 min DB row 4x10 ea side first set normal, other 3 sets, a 3 sec lowering phase WOD AMRAP in 12 min Row 500 m…
Strength E3MOM for 12 min Deadlift 4x6 @83-86% Rest 2 mins E2:15 for 8 min DB bicep curl 4x8 WOD Every 3 min on the min 15 thrusters 95/65 15 pull-ups Continue until unable to make cap time
Strength E3:30MOM for 14 min Back Squat 4x8 @78-80% Rest 2 min E2:15MOM for 9 min Strict Press 4x8@78-80% WOD AMRAP in 20 min 15 cal row 15 box jump 24”/20” 15 power clean 115/75
WOD EMOM for 5 min 25 yd plate push 45/25 (goal is sub :15s) Rest 3 mins HOLD IT! 3 rounds of :30 dh hold, :30s rest 1 min transition 3 rounds of :30 s right side plank hold (straight arm not forearm), :30 s left side plank hold, :30s…