Monday, 12.09.19

It’s Monday. Remember what sharks do on Monday mornings.

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Performance:

A. OHS: 5RM (for those performing TEAM WZA, hit your sets between your partner for your 9RM)

B. Push Press ;4 sets of 8 reps; rest 1 min between sets @ +5# from last week

C. A. Row

* WZA Team folks; hit your 500/1000/2000/5000 today

* short folks can rest and hit below.

Others:

5 rds

500m row

50 double unders

10 devils press 35/20s

5 ring muscle ups

Rest 2 minutes between rds

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Becomplete:

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Competition:

Weightlifting+:

A. OHS: 5RM (for those performing TEAM WZA, hit your sets between your partner for your 9RM)

B. Push Press ;4 sets of 8 reps; rest 1 min between sets @ +5# from last week

C. DB Bench Press (semi supinated grip) x 6 reps x 8 sets; rest 1 min between sets @ heavier than last week

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Gymnastics:

Strict HSPU

Accumulate 35 reps at 41X1 (dead stop pause for the 1 on your head)

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Conditioning:

A. Row

* WZA Team folks; hit your 500/1000/2000/5000 today

* short folks can rest and hit below.

Others:

5 rds

500m row

50 double unders

10 devils press 35/20s

5 ring muscle ups

Rest 2 minutes between rds

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Becomplete:

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