WOD

A. Back Squats
10 minutes to work to challenging set of 2 reps

B. Open WOD 11.6 – AMRAP 7 min:
Reps 3-6-9-12-15-18 etc…

Thrusters (100/65)
CTB Pull-ups

***Scale weight or Pull-ups as needed

Rest 8 min, until 15:00 on clock

C. 5 Rounds (7 min cap):

10 KBS (53/35, ADV 70/53)
5 Burpee Box Jumps (24/20’’, ADV 30/24’’)

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STRONG PROGRAM:

***Last week of triples for main strength movements.

A. Back Squat – 5 x 3
***Two progressive sets then 5×3 at the same weight
***Increase weight following week when you make all 5×3 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 6-9 rep range
(with the same weight for all sets)

DB Bench Press x 6-9 reps
Rest 1-2 min
Bent-Over BB Rows x 6-9 reps
Rest 1-2 min

C. AMRAP 8 min

7 Push Press (barbell)
7 Box Jump overs
7 TTB / Hanging Knee Raises

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1019 Garnet Ave
San Diego, CA 92109

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