MONDAY

2:00 OH Double KB Hold
-Into-
EMOMx 6

5-10 Kipping HSPU

Ladder for 7 minutes

  • 20 DU,
  • 1 Deadlift (275# | 185#)
  • 20 DU,
  • 2 Deadlift
  • 20 DU,
  • 3 Deadlift ...etc

TUESDAY

10 1-minute rounds of:

  • 3 KB Taters (2 | 1.5)
  • 3 point shuttle run (4/5/6 mats)
  • Max reps burpee

Rest 2 minutes between rounds.

WEDNESDAY

Split Squats

10 - 10 - 10 - 10

For Quality:
9-6-3

  • Weighted Box Jump
  • DB Renegade Rows
  • Candlesticks

THURSDAY

Skill Time: Head stands and HS Walking

Β 

3 Rounds for Quality:

  • 20ft HS Walk
  • 10 Chin Ups

FRIDAY

CrossFit Open 17.2

SATURDAY

Shoulder Warm Up: Bullet Proof Shoulders!

Tabata
Rotational Ball Slams
Tabata
Barbell Thrusters
(45# | 33#)

Shoulder Body Building:

  • 3x8/8 Inverted KB Presses
  • 3x20 Face Pulls
  • 3x20/20 Supine 1-Arm Dumbbell Protraction

SUNDAY

Cardio!

  • 2k Row Time Trial

6 Minutes rest

  • 800 M Run

4 Minutes rest

  • 150 Double unders for time