26
May
Wednesday- Fast Man Standing
Warm Up
Every 2min for 10 min
100m run
5-10 Push Ups
10 Sit Ups
10 air squats
Strength
Strict Press
5 : 65%
5 : 75%
5+ 85%
WOD
Fast Man Standing
4 RFT:
Rec:
10 DB Thrusters, 15/25
10 Ring Rows + 10 Dips
10 DB Thrusters, 15/25
10 Ring Rows + 10 Dips
Rx:
10 DB Thrusters, 30/45
2 Muscle ups OR 8 pull Ups + 8 Ring Dips
2 Muscle ups OR 8 pull Ups + 8 Ring Dips
Rx+:
10 DB Thrusters, 30/45
4 Muscle ups
4 Muscle ups
Extra
EMOM 10
Sprint 100m (goal is to get same time for all 10)
50 Hip Extensions (GHD)
VOD
Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.
-James 1:2-4