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Thursday 07.12.2018

POSTED ON July 11, 2018

Thursday | 07.12.2018

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Warm Up
 
:20 Barbell Hold Over Head
5 Shoulder Press
5 Push Press
5 Push Jerk
 
x3
 
Strength:
 
EMOM 6min
 
4-5 Push Press at 75% of 1RM
 
Metcon:
 
*Set it up so you do not have to use two bars
 
RX (Level 1)
 
10 Strict Handstand Push-ups
20 Wall Ball 20/14 to 12ft target
30 Toes 2 Bar
40 Deadlifts 135/95
50 Weighted Sit-ups 35/25
60 Sumo Deadlift High Pull 95/65
 
For Time
Intermediate (Level 2)
 
10 Handstand Push-ups
20 Wall Ball 20/14 to 12ft target
30 Toes 2 Bar
40 Deadlifts 115/80
50 Weighted Sit-ups 35/25
60 Sumo Deadlift High Pull 95/55
 
For Time
 
Beginner (Level 3)
 
10 Deficit Push-ups 4in
20 Wall Ball 14/10 to 10ft target
30 Hanging Knee Raise
40 Deadlifts 95/65
50 Weighted Sit-ups 35/25
60 Sumo Deadlift High Pull 75/55
 
For Time

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