WARMUP:
Coaches Choice
STRENGTH/SKILL:
*If you have failed in the linear progression – try the same weight again.
**If you have failed at the same weight two times (e.g. two weeks ago you failed at 100lbs and last week you failed at 100lbs, then drop 15 lbs to 85lbs)
Week 5/8 Linear Progression
A. Back Squats 3×5 (+5lbs, same weight across)
B. 3 Sets Max Pull Ups
– If you have 1 strict pull up but less than 7, then do max strict and have partner assist to get 7 ea. round
– If no strict pull ups then find a band that allows for 7 in set 1
WOD:
Performance
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups
Functional
5 Rounds:
21 Wallballs (14/10)
200′ Farmers Carry (53’s/35’s)
9 Dumbbell Strict Press (35’s/25’s)
