Monday
Strength: 1x [ 1 Shoulder Press + 3 Push Jerks ], pick load
Every 2 mins for 10 mins.
WOD:
As many reps as possible in 12 mins of:
3 AbMat Sit-ups
3 Push Jerks, 115/75 lbs
6 AbMat Sit-ups
6 Push Jerks, 115/75 lbs
9 AbMat Sit-ups
9 Push Jerks, 115/75 lbs
...Continue adding 3 reps each round to each movement until time expires.
Tuesday
Skill/Strength: Pull Ups-kipping, butterfly, strict
WOD: For time:
30 Dumbbell Devil Press, 50/35 lbs
50 Dumbbell Box Step-ups, 50/35 lbs, 12 in
Wednesday
WOD: Partner WOD
5 rounds for time of:
31 Back Squats, 135/95 lbs
12 Power Cleans, 135/95 lbs
Complete in teams of 2
Thursday
Skill/Strength: 3 rounds for quality of:
10 Strict Toes-to-bars
WOD:
10 rounds for time of:
12 Kettlebell Swings, 53/35 lbs
30 Double Unders
Friday
WOD "JT"
21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
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