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Monday March 2nd WOD

Push up Challenge

Day 1: Find your max number of unbroken push ups!! YOU MUST REMEMBER YOUR NUMBER SO BE SURE TO REMEMBER IT OR WRITE IT DOWN!



Strength: Shoulder Press 4x5 @ 75-80%

Rear Delt Row or Tbar ROW 3x10


Conditioning: 5 rds (15min Cap)

200m Run 8 Slam Balls 6 Ground to Overhead (115/75)(95/65) (can be a clean & jerk or a power snatch)

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8 min partner Amrap, one partner working at a time: 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (95/65)( 75/55 lbs) — rest 2 min 8 min partner Amrap, one partner working at a time: 5

Strength: Snatch Balance + OHS Work up to a heavy single Conditioning: 10 rds (15min Cap) 8 Clean and Jerks (95/65) 10 Burpees over bar

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: Open Wod 15.1 9min AMRAP 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) The

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