Monday

CLASS PROGRAM

A.) Strict press

5x1@ 87.5% 

B.) 2016 Regionals WOD 7, remix

21 shoulder 2 overhead

3 rope climbs

15 shoulder 2 overhead

2 rope climbs

9 shoulder 2 overhead

1 rope climb

Rx: 95/65

Rx+ : 115/75, legless rope climb

——————— 

C.) Strength

Bench press 

5x1@ 87.5% 

Split jerk

Doubles, 5 sets 60-70%

singles, 4 sets 75-90%

above knee hang snatch + hip snatch

(1+1) x 7 @ 70-80%

D.) Metcon

AMRAP 14

3 parallette HSPU

9 burpee box overs 30/24”

27 Double unders

E.) conditioning

4 rounds

1 mile air dyne

90 sec rest