WOD

A. Alternate Movements x 4 sets each:

“Stop” Deadlifts x Reps 6-5-4-3 (increasing weight)
Rest 1-2 min
Jerks (from rack) x reps 3-3-2-2 (increasing weight)
Rest 1-2 min

B. AMRAP 6 min:

Run 400m
Max rounds in remaining time of:
30 Double-unders
8 Shoulder to Overhead (95/65, ADV 135/95)

Rest 4 min

C. AMRAP 6 min:

Run 400m
Max rounds in remaining time of:
12 Wall-Balls (20/14# to 10/9 ft)
8 Kipping HSPU

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STRONG PROGRAM:

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

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

Deadlifts x 8-12 reps
Rest 1-2 min
One-Arm Strict DB Press x 8-12 reps per arm
Rest 1-2 min

C. For Time:

200m Farmers Carry
40 DB Thrusters
400m Run

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