Strength


Bench Tempo 32X1 (Wk 5) Deload
5x5 working up to 60-70% Tempo
3x5 @ 60-70% No Tempo

Sumo DL (Wk 5)
5x5 working up to 60-70%
3x5 @ 60-70%
*SDL grip on bar is same as a normal DL, ending position outside of hips

 

WOD

[[A]]. 0:00-4:00
In 4 Min, Complete 2 Rounds of..
20 DU's
15/12 Push Ups
15 Double KB DL 53/35
[[B]]. 4:00-8:00
In 4 Min, Complete 2 Rounds of..
40 DU's
15/12 Push Ups
15 Double KB DL 53/35
[[C]]. 8:00-12:00
In 4 Min, Complete 2 Rounds of..
60 DU's
15/12 Push Ups
15 Double KB DL 53/35
[[D]]. 12:00-20:00
8 Min AMRAP of...
80 DU's
20/17 Push Ups
20 Double KB DL 53/35
*Use DB where needed in large classes
*Only log score for Section D

 

MOD KEY

 

P: 1:1 SU, Mod Push Ups, 26/18
RX: As Prescribed
C: Strict HSPU, 62/44

 

Extra Conditioning


4 Rounds
8/6 Cal Assault Sprint
15 Jump Squats
Rest 1 Min

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