TUESDAY 05/16/2017

WEEKLY CHALLENGE

  • 25 STRICT PULL UPS (QUALITY HOLDING HOLLOW POSITION)

  • 30 RING PUSH UPS (QUALITY-SLOW)

  • 5 MIN HOLLOW HOLD (ACCUMULATED TIME              

WARM UP

3 ROUNDS

  • 20 JUMPING JACKS

  • 20 AIR SQUATS

  • 3 BURPEES

THEN

  • 5 20-SECOND PUSHUP HOLLOW PLANK HOLDS

STRENGTH

SHOULDER PRESS ( ADD 5LB TO 1RM)

36% X 5 -- 45% X 5 --54% X 5--60% X 5

WOD

  • RUN

  • HSPU

  • PULLUPS

  • PUSHUPS

  • KB SWINGS

  • WALL BALL SITUPS