Warmup
3 Rounds of:
Inchworms with 5 shoulder taps (each side) x 5
Praying Goblet Squat x 5
Halo x 5
Strength
Push-up Program - 6-7 Sets % of your MAX
Set 1 - 70%
Set 2 - 60%
Set 3 - 50%
Set 4 - 40%
Set 5 - 30%
Set 6 - 20%
Set 7 - 10%
If your MAX is above 30 start at Set 2 Repeat 5 x per weekWOD
Complex with Single KB
| RD | 1 | 2-(BT) | 3 | 4 | 5-(BT) | 6 | 7 | 8-(BT) |
|---|---|---|---|---|---|---|---|---|
| Clean | 2 | 3 | 3 | 3 | 5 | 5 | 5 | 5 |
| Press | 2 | 2 | 3 | 3 | 3 | 5 | 5 | 5 |
| Squat | 2 | 2 | 2 | 3 | 3 | 3 | 5 | 5 |
