A) Every 2 mins x 10:
10 Cal assault bike
B) Every 90s x 10:
4 x 25ft Shuttle, touch ground on turn around.
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Wednesday May 2, 2018 Title: WED- PUSH
A) PUSH PRESS:
Establish a 3RM Then:
5 x 3, 80% of above.
B) END:
EMOM 18
1 - Row 250m
2 - 12-15 Ring dips
3 - 15 Wall Balls@30/20lb
Rest 5 mins
EMOM 18
1 - Assault bike 14/12 Cals
2 - 10 Push press@50/35 + 5 T2B 3 - 50ft Heavy prowler
Rest 5
EMOM 18
1 - Run 200m
2 - 50ft Heavy sandbag carry 3 - 15-20 Burpee to 6in
This is set up to test you..
Hold pace for as long as possible..
Be adaptable
DONT QUIT!!
take ownership.
C) ACC: 400m farmers walk, 2 x 22/ 15
*every break,
1:00 FLR when you come back from the farmers walk.
*3 breaks = 3:00 FLR etc.