Strength/Skill
Back Squat 5-5-5 (add 5 lbs to last working weight)
WOD
A: For Time
30 Step Ups
40 Push Ups
50 Singles
B: For Time
50 Kettlebell/Dumbbell Step Ups 20" (35% of BW)
100 Dynamic Push Ups
150 Double Unders
*Can be broken up into any sets and reps possible.
*One Kettlebell/Dumbbell in each hand during step ups.
30 Day Push Up Challenge. Starts Today. 100 push ups every day
for 30 days. You can break them up however you want throughout the day.
Just get 100 push ups done before you go to bed. If there are push ups
in the WOD or warm ups you can count those towards your daily 100 push
ups.
Strength/Skill
Back Squat 5-5-5 (add 5 lbs to your last squat and use that weight for your working weight. If you have a hard time with that weight stay at your last working weight.)
Then
Should Press 5-5-5 (add 2 lbs - 2.5 lbs to your last squat and use that weight for your working
weight. If you have a hard time with that weight stay at your last
working weight.)
WOD
A: For Time 15, 12, 9, 6, 3 reps of:
Dumbbell Thruster
Push Ups
Warrior Sit Ups
B: For Time 15, 12, 9, 6, 3 reps of:
Dumbbell Thrusters 50#/35#
Dynamic Push Up
Russian Twists 45#/25#
