CROWEPC

WARM UP:

400 M. Run

3 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings

20 Sec. Handstand Hold

Then:

Shoulder & Hip Mobility

SKILL:

3 Rounds (At a walking Pace)

20 Weighted V-Ups

10 BB Split Jerk Presses

Burn out set of Forearm Curls

LIFT:

Push Press + Push Jerk + Split Jerk

5 Push Press @ 70%

3 Push Jerk @ 75%

2 Split Jerk @ 85%

*Repeat twice.

WOD: 

Told you it would be a tough week 🙂

“INTERVAL 5”

5 x 20 Cal. Row

*:30 Sec. Break

Immediately Into:

5 Rounds 

5 HSPU 

10 Pistols

Immediately Into:

60 Cal. Row

*Score = Total Time

POST WOD:

Roll & Stretch

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