Wednesday Games Training
Warm-up
3 Rounds
- Handstand walk 40′
- Pistol progression
- Rnd #1 10 Pistols on back of the box modification
- Rnd #2 10 Pistols off the side of the box
- Rnd #3 10 Rollback pistols
For Max Reps
1:00 of Push press
Rest 1:00
Set 1: 155/105
Set 2: 135/95
Set 3: 115/85
Set 4: 95/65
- This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 seconds overhead before starting the next rep. Perform as many reps as possible, drop the bar if you fall off of the tempo.
- Score each round
@ 0:00 For Time
50/35 Calorie Assault Bike
40 Alternating Pistols
30 Pull-Ups
20 Swings 70/53
- then…
@ 12:00 For Time
30 Chest-to-Bar Pull-Ups
30 Overhead Squats 115/75
