Strength
Front Squat
5/5/5/5/5 (same weight across, 70-75%)
WOD
Every 3 minutes for 12 minutes
40 Double Unders
30 Wall Balls
Max Push-ups
Fitness: 14/10
Performance: 20/14
Open: 20/14 (weighted push-ups 25/10)
Athletes: Lowering the reps and upping the %’s this week. Go heavy with the same weight across for a 5×5. Directly into a 12 minute workout. Nothing technical, just focus on good push form and technique!
Drive
8 min AMRAP
3 Rounds of Cindy
100 Single Unders
Max front rack db box step ups
1 min rest
6 min AMRAP
2 Rounds of Cindy
100 Single Unders
Max suitcase carry db box step ups
1 min rest
5 min AMRAP
1 Round of Cindy
100 Single Unders
Max goblet db box step ups