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Strength/Skill Work: Shoulder Press: Find a 5,3 or 1 rep max depending on what work set you have last done. Example if you last found a 5 rep, find a 3 rep. WOD: Complete max rounds in 15 minutes of the following: 100 single jump ropes or 25 double unders 100 feet suicide drill with turn points every 20 feet 5 handstand push-ups 10 heavy kettlebell [...] Strength/Skill Work:Kipping pullup or muscle-up practice WOD: “Fran” 21-15-9 Thrusters (M-95lbs, W-65lbs) Pullups For time. ——————————————————————————————————————————————————————————————– ICE Training Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs. Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground. WOD: 21-15-9 Thrusters (M-95lbs, W-65lbs) Chest-to-bar [...] |
 
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