Friday 8/23

Fitness


Bench press

10-8-6-4-2-ascending weight

Rest 2 minutes


WOD

"Bubble Boy"

For time

30 straight leg situps

30 alternating dumbbell snatches (35/25)

30 burpee pullups

30 goblet squats  (35/25)

30 calorie row


Performance


Bench press

10-8-6-4-2-ascending weight

Rest 2 minutes


WOD

"Bubble Boy"

For time

30 toes to bar

30 alternating dumbbell snatches (50/35)

30 burpee pullups

30 single arm db overhead squats  (50/35)

30 calorie row


Competition


Bench press

10-8-6-4-2-ascending weight

Rest 2 minutes


WOD

"Bubble Boy"

For time

30 toes to bar

30 hang snatches (115/75)

30 burpee pullups

30 overhead squats  (115/75)

30 calorie row


Notes:

For the strength portion we will do a descending rep scheme where the goal is to go up in weight each set.  The workout is a chipper so try to keep moving and keep your rest short.