Jun 26

Workout of days past

Strength

2-4-6-4-2 Bench Press @20X1 10-20 sec HS Hold b/w each set

*90-120 sec rest b/w sets *Second set of 4 & 2 reps should be heavy the first set of 4 & 2

Conditioning

Every 4 min x 5 12/10 Cal Row 10 DB Single Arm Thruster (right) 200m Run 10 DB Single Arm Thruster (left) 15 KBS

*Choice DB and KB weight *Finish up with washboard Wednesday

WOD #2

Washboard Wednesday

3 Sets 30 Hollow Rocks 20 Side Plank Hip Taps (each side) 20 Good Morning (bar)

WOD

EMOM 20 1 – 2 Strict HSPU + 2 Kipping (+2 kipping each round) 2 – 40 Double Unders (+5 each round) 3 – 3 Clapping Push-Up + 3 Push-Ups (+3 Push-Ups each round) 4 – 10 Box Jump Overs (no touch) (+2 each round) (24/20)