3RFT: DB Push Press + Sandbag Carries

Back Squat

Athletes will have 20 minutes to build to and complete multiple sets of 6 at an RPE of 5.

The focus is this week is POSITION!! It is a deload so DO NOT MAX OUT!

WOD

3 Rounds For Time:

20 DB Push Press @ light to moderate **
150 ft. Sand bag carry @ light to moderate

9-minute time cap!

** This is a PUSH PRESS! Don’t get lazy and rebend your knees. Work for perfect reps!


5RFT: Wallballs + DB Snatches

Front Squat

Athletes will have 20 minutes to build to and complete multiple sets of 4 at an RPE of 7 to 8.

*The focus is for athletes is to work on sets at moderate to heavy weights while remaining
technically sound. DO NOT MAX OUT!!

 

WOD

5 Rounds For Time:

20 Wall balls (20/14)
10 Alternating DB snatches @ moderate+ **

*12-minute time cap!

** Athletes should choose a weight that will be challenging but not impossible. The weight they
choose should be ~an RPE of 8.