Wednesday May 2, 2018

A) Every 2 mins x 10:

10 Cal assault bike

B) Every 90s x 10:

4 x 25ft Shuttle, touch ground on turn around.

——

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.

← Back to Blog