7/19/2018

7/18/2018
July 17, 2018
7/20/2018
July 19, 2018

W.U. 5 Min Individual

Group:  Plyo and Ladder Drills

Conditioning:  1 Mile timed run

W.O.D Complete AFAP

  • 50 x Abmat Situps
  • 40 x DB Bent over Row (2 DB or 2 KB) 50/35
  • 30 x Pushups (Hand Release)

 

  • 40 x Abmat Situps
  • 30 x DB Bent Over Row
  • 20 x HandStand Pushups (Head to floor)

 

  • 30 x Abmat Situps
  • 20 x DB Bent Over Row
  • 10 x Deficit HSPU (45’s/25’s)

Level 2:

  1. Situps no scale
  2. Pushups Hand Release
  3. Bent Row 2 x 45/2 x 30 (Use KB 44 or 26
  4. HSPU 1/2 Abmats

Level 3:

  1. Situps no scale
  2. Pushups Hand Release
  3. Bent Row 2 x 35/2 x 20 (Use KB 35/18
  4. HSPU floor position