Monday
Push Jerk: 3@70-80-90%
Accessory 3x10 Banded Strict Press
WOD:
30-20-10 cal row pullups push press @ 95/65
Tuesday
3 Rounds, 40 sec work/20 sec rest
min 1: hollow hold to superman
min 2: handstand weight shift/shoulder taps
min 3: slow bar Kip
min 4: wall-facing handstand hold/handstand walk attemptWOD:
4RFT 400m run 25 abmat situps 15 Box Jumps @24/20
Wednesday
Snatch 3 @ 70-80-90%WOD:
12 min AMRAP 15x G2OH @ 135/95 50 Double Unders
Thursday
'Coe'10 RFT
10 Thrusters @95/65
10 Ring Push-ups
Friday
no class; prepare yourself mentally for the competition and reflect on all of the terrible decisions you've made so far.
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