16 May 2012 – “Subtract 3 each round….”

 

 

 

 

 

 

 

 

 

 

 

Warm-up

Run to Stop Sign and Back

20 Push-ups/20 Squats

15 Tricep Push-ups/15 Jumping Squats

10 Wide Grip Push-ups/10 Sissy Squats

5 One arm push-ups/5 Pistols

 

 

 

Strength

Benchpress (Men/Women)

95/45 for Max reps

135/65 for Max reps

185/85 for Max reps

225/105 for Max reps

275/125 for Max reps (if applicable)

 

WOD  – “Subtract 3 each round….”

7 rounds Total (20 Minute Cut off)

 21-18-15-12-9-6-3x reps

Front squats (155#/115#)

Knees to Elbows

Cool Down

2 minutes of holding feet up six inches

*count number of times feet drop to ground and perform 5 burpees as a penalty  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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