Friday

9
Apr

Friday

Three Ships Collective – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

3 Inch Worms + Push-up

5/5 Half Kneeling Shoulder Press

7/7 Single Arm DB Bent Over Row

20 Shoulder Taps

Strength

Push Press (10×4)

EMOM x 10 MINUTES

4 Push Press*

*Increase weight every other round. Keep weight moderate.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

7 Tempo DB Push Press (31X1)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

into…

4 ROUNDS

10 Push Press (135/95)(95/65)

15 Toe 2 Bar

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

800m Run

into…

4 ROUNDS

15 Push Press

25 Tuck-ups

(Score is Time)