Wednesday July 11

July 10th, 2018
by:

Strength / Skillwork

Shoulder Press
5-5-5-5-20
50-65-80-85-50%

WOD

4 Rounds of:
8 – 20 GHD Sit-ups
6 Hip Thrusters (heavy)
3/3 TGU
Max Strict HSPU*

* Do NOT over do it. Don’t do more than 5 more reps per round than you are used to doing.
**If you can do over 10 strict HSPU practice Deficit

Elements

Burn! 28

:35 Intervals, 11x (37:25 Duration)

  • Hammer Swings* (Alt. sides each round)
  • C-crunch
  • SB cleans
  • Box Jumps
  • DB Thrusters
  • Rest/Record

————–
Score = Total Reps
Rx+: 25/15# KB, 50/30# SB, 24/20″ Box, 35s/20s DB
Rx: 20/10# KB, 30/20# SB, 20/18″ Box, 25s/15s DB
*Bring a tire inside during inclement weather

DeamKBSwing