WOD:
#space shuttle
AMRAP 15
8 50′ Shuttle Run (25′ down and back=1) *If crowded class can sub 100m run
10 Shoulder to OH 135/95 *Scale to 115/75lbs or 105/85lbs
8 Burpee Pullups or 1 Max Set of Bar Muscle Ups
(WELLNESS WOD)
AMRAP 15
8 Shuttle Runs
10 DB Push Press (UB sets)
10 Ring Rows
STRENGTH:
#Split Jerk
In 12:00 Establish a Heavy Single
FINISHER:
AMRAP 3
3 Handstand Push Ups *Scale to Hand Release Pushups
3 Deadlift 225/155 (205/145) [185/135]
6/6, 9/9, etc..
2:00 Rest
AMRAP 3
2 Strict HSPU *Scale to Kipping Handstand Pushups
2 Deadlift 275/185 (255/175) [225/155]
4/4, 6/6, etc..
BODYBUILDING:
Bench Press – work up to a heavy 1 Rep
Barbell Incline Bench 4 sets of 10
Hex Press 4 sets 10
Incline DB Chest Fly 3 sets of 12
Single Arm Standing Tricep DB French Press 4 sets of 10
Double DB Skull Crushers 4 sets of 10
