Wednesday 9.30

WEDNESDAY
Strength: Push Press
Find a 2 rep max PR attempt in 15-20 minutes (floor or rack as able)

WOD: 12m AMRAP
Row 200m
30 Air Squats
20 Push-ups

S/L1: Scaled push-ups as needed
Rx+: 30 Pistols (alt), 10 HSPU

Extra Work
1. Bench Press
5-5-4-4-3-3

2. EMOM 10m
4 Russian KB Swings
4 Goblet Squats
4 OH Swings
4 Goblet Lunges (each side)

  • pick a weight you can manage all 10 min

HomeWOD
CORE
100 V Ups
100 Swimming Superman
100 Russian Twists

WOD: 12m AMRAP
10 Side Shuffle 10′ (5 down and back)
10 Side to Side Squat Jump, 1′
10 Side Plank Hip Raises (5/5)
10 Push up + Double Mountain Climber + Burpee