Performance
WOD 1
Push Press
1 x 8 @60%
1 x 8 @70%
4 x 6 @75%
Strict Press
Build to an 8RM
20 Minute Time Cap
WOD 2
EMOM20
- 12 Strict C2B
- 80 DU
- 15 Ring Dips
- Max Cals
Rest
Fitness
WOD 1
Push Press
2 x 8
4 x 6
Strict Press
Build to an 8RM
20 Minute Time Cap
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
EMOM20
- 12 Banded Pull Ups/Ring Rows
- 80 SU
- Max Banded Tricep Pulldown
- Max Cals
- Rest
Note: Use a red or black band for the tricep pulldown, if you don’t have a band then do behind the neck tricep extension. You want to be aiming for at least 15 reps.
Home
WOD
EMOM20
- 20 Renegade Rows/Plank Shoulder Taps
- 80 Mountain Climbers
- Max BTN Tricep Extension
- Max Burpees
- Rest