Thursday April 19

April 18th, 2018
by:

Strength / Skillwork

Bench Press
3-3-3-1-1-1-1-3
3 Reps @ 50-60-70%
1 Rep @ 80-90-95+% PR
3 Reps @ 60%

Bicep Curl
5-5-5  work in with the bench

WOD

Sled Day – 4 Rounds of:
20 yard Sprint Drag
5 Heavy Tire Flips
20 Yard Backwards Sprint
3-5x Flying Pull-up*
20 yard Push

*Try going up and down 3-5x w/o coming off the flying pull-up rig. For an added challenge do it salmon ladder style.

FTXFlyingPullupRig

Elements

Skip the Weightlifting to do this or do only 20:00 of BURN 1.

45:00 AMRAP
Row 300m
20 Russian KB Swings
10 Ball Slams
5 Pull-up
3 DB Man-makers

Rx+: 45/30# KB, 30/20# SB, Pull-ups, 30s/20s DB
Rx: 30/20# KB, 20/15# SB, Jumping, 20s/12s DB