Warm up: Coach’s Choice
Strength/Skill: Floor Press
4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: This is a three-part WOD. The three 5-minute AMRAPs will have 2 minutes of rest between them.
5 Minute AMRAP
10 Floor Press (95/65)(65/45)
5 Strict Pull Ups
5 Minute AMRAP
10 Floor Press (115/75)(75/55)
5 Chest to Bar
5 Minute AMRAP
10 Floor Press (135/95)(95/65)
5 Pull Ups
Stimulus/Focus: Make sure to choose weights that get heavier and gymnastics movements that get easier in each round.
Cool Down: Tabata Side Planks