Warm-up wod
"The Quick & The Dead"
5 min AMRAP
5 sit-ups
5 push-ups
Add one rep each round
WOD
5 rounds fir time
250m row
7 Thrusters (♂ 60 kgs ♀ 40 kgs)
250 m Hill Run (alt 40 double unders/60 singles)
7 pull-upsa
Sunday Strength Session Big Bench Press Day Warm up 10 - 08 - 06 - 04 - 02 Pyramid Build 5 - 5 - 3 - 3 - 1 - 1 - 1 Increasing load each set Max Reps DB Bench Press Finisher
"21 Gun" AMRAP 21 Mins 300 m/Hill Run 21 Push ups 21 Box Jumps 24"20" 15 Sit up WBS 9/6 kg 09 SDHP 28/20 kg
Team Bear Complex 40 Rounds Alternating Rounds 5 Deadlift 4 Hang Power cleans 3 Front Squat 2 Push Press 1 Back Squat Wts 50/35 kg