May 6, 2016

Friday

ANNOUNCEMENTS:

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 3 x 5 (Coach helps determine weight)

METCON:

15 Minute AMRAP (Partner WOD)
50 Wall Balls 14/10
50 Toes to Bar/Knee Raises
50 Box Jumps
50 Power Cleans (85/55)

EXTRA CREDIT:

Shoulder Complex

and/or

4 x 20 Push-ups

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 3 x 5 (complete 2 sets at 65% before starting 3 sets of 5 @70%)

METCON:

15 Minute AMRAP (Partner WOD)
50 Wall Balls 20/10
50 Toes to Bar
50 Box Jumps (24/20)
50 Power Cleans (135/85)

EXTRA CREDIT:

Shoulder Complex

and/or

4 x 20 Push-ups

Comment