WEDNESDAY (17 FEB 16)

Warm-up:
-2-3 Min Active Warm up.
-10 Burpees
-PVC Pipe Shoulder stretches



STRENGTH (Bench)

Warm-up as needed
Then
4x5 Flat Bench (Try to establish new 5RM on last attempt)

Then

Incline Bench
-Start with 50% of 5RM bench for 10 reps
-Rest 90 seconds
-Increase by 10# and complete 10 reps
*Continue resting 90 seconds and increasing weight by 10# until unable to complete 10 reps or 5 rounds.


WOD (Aerobic AMRAPS)

1st (4min AMRAP)
-30 x Double-Unders
-15 x Toes-to-bar
-10 x Burpees

THEN 4 MIN REST

2nd (4min AMRAP)
-5 x strict pull-ups
-10 x V-Ups (or sit-ups)
-15 x wall ball (10'/20#) (9'/14#)

THEN 4 MIN REST

3rd (4min AMRAP)
-1 x stairway to heaven (bottom to top & back down)
-10 x clapping push-ups
-20 x 4 count flutter kicks

THEN 4 MIN REST

4th (5 min AMRAP)
-5 x DB snatch each hand (1/3 body weight dumbbell)
-20 x latteral jumps over flat bench
-40 x double unders