“When you’re brave at the barbell, everything else in life is easier.”
Primer: 3 Rounds:
30 Single Unders | 20 banded Pull a parts | 10 Wall Squats | 10 Spiderman and Reach
Push Press: 4×6
*across at 90-100% of your 10 RM Push Press from last week
WOD: Geico – AMRAP 15
60 Double Unders
21/15 Cal Bike
10 Thrusters @ 155/105
Performance: Thrusters @ 135/95
Fitness: 60s of Double Under Practice | Thrusters @ 95/65
Fit Light: 120 Single Unders | 15/9 Cal Bike | Thrusters @ 75/55
Bonus:
1. Body Armor: 4 Rounds: 16 Weighted Sit Ups | 12 Sumo Deadlifts | 8 Pausing Pendlay Row
2. 3 x 5 Sandbag Cleans @ 150/100 | 100 Ft Sandbag Walk (shoulder) 50m sled push (2 min btw rounds)
3. 3x Single Arm DB Bench Press (each side) | 200 Ft Single Arm Overhead Carry (change every 50ft)
Skill Development Forever
