Monday August 30th:
Warm Up:
3:00 bike warm up + :30 bar hang + 10 hand release push ups + 10 beat swings
1 . AMRAP 12:00
4 strict pull ups
8 Hand release push ups
12 DB snatches
QUALITY
2 . For time:
Buy in- 20 (10 each arm) single arm DB devil press
8 rounds-
3 BMU // 6 pull ups
8/6 calorie bike sprint
Buy out- 20 (10 each arm) single arm devil press
3 . Accumulate:
5:00 in a plank
*Every break perform 10 sit ups. If you don’t break, no sit ups.
Thursday September 2nd:
Warm up: 1x
3:00 on bike + 10 SA DB high pull each + 6 wall walks + :30 bar hang
1 . Every 20 seconds x 30 sets perform:
1 BMU or 3 pull ups
2 . 5 rounds
200 m run
20 ring rows
10 wall balls
Rest 1:00 between sets
3 . 3×20 UB sets each
DB bench press
BANDED pull ups, little resistance as possible
GHD sit ups
CrossFit Havoc 