STRENGTH

:20 Seconds on :20 Seconds off for 5 Rounds

HSPU TRACK

Max Hanstand Push ups (or standing strict DB Press)

Handstand Hold

Max Pike Push-up

PUSH UP TRACK

Max Push up (or DB Bench Press)

Max Barbell Push-up

High plank hold

*Stay on each movement for :20 seconds (total time 10 min)*

WOD

12 Min AMRAP

2 Push Jerks

2 Toes to Bar

2 Box Jump Overs

4 Push Jerks

4 Toes to Bar

4 Box Jump Overs

Count up by 2’s until time cap

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

Score = Total Reps

 

DRIVE @ CFH 6:30pm

10 DB Bench Press

10 Hanging Leg Raises

4 Rounds

 

500 M Row Slow (Men between 2:10-2:20; Ladies between 2:20-2:40)

250 M Row Fast (Men Under 1:55; Ladies Under 2:10)

4 Rounds