Wednesday August 9

August 8th, 2017
by:

Specialty Classes

The 0530 Class this Wednesday will be a special SEAL PT class. :)
FTX Gold @ 2:30pm – 3:30pm

Strength / Skillwork

  • Pistols
  • HSPUs
  • Back Squats
    3-3-1-1-1-1-1
    3 reps at a Tempo of 5152
    Sets @ 45-55%
    1 rep at 70-80-90-100% PR?
    Do NOT force the PR!

WOD

Chipper (18:00 Cap)

  • 30 Burpees
  • 30 DB Thrusters
  • 30 KB Figure 8 w/ Uppercut
  • 30 Handstand Push-Up
  • 30 Wt’d Pistol Squats
  • 30 Burpees

Rx+: 45s/30s DB, 55/35# KB, 30/20# Pistol
Rx: 35s/20s DB, 35/25# KB, BW pistol

Elements

6 Rounds of:

  • 10 Push-ups
  • 15 Leg Lifts
  • 20 Lunges

FTXatGames080517