Monday 9.12.16

Strength: Bench Press

In 18 Minutes

All levels increase weight each set

5-5-3-3-2-1

 

WOD (Level 3)

AMRAP 9

11 Box Jumps (30/24)

11 Thursters (135/95)

11 Burpee Chest To Bar Pull Ups

11 Squat Cleans (135/95)

11 Hand Stand Push Ups

11 Russian Swings (70/53)

11 Toes to Bar

11 Deadlifts (135/95)

11 Push Jerks (135/95)

 

WOD (Level 2)

AMRAP 9

11 Box Jumps (24/20)

11 Thursters (95/65)

11 Burpee Chest To Bar Pull Ups

11 Power Cleans (95/65)

11 Pike Push Ups

11 Russian Swings (44/35)

11 Toes to Bar

11 Deadlifts (95/65)

11 Push Jerks (95/65)

 

WOD (Level 1)

AMRAP 9

11 Step Ups (24/20)

11 Thursters (75/45)

11 Burpees

11 Hang Cleans (75/45)

11 45 Degree Push Ups

11 Russian Swings (35/26)

11 Hanging Leg Raise

11 Deadlifts (75/45)

11 Push Press (75/45)