10-8-6-4-2
Behind the Neck Push Press
2-4-6-8-10
Overhead Squat
You will complete 10 BTN presses + 2 OHS in your first set and follow the rep scheme as you go.
This is not for time so do not rush.
Complete this at 55-60% of your push press.
AMRAP x 15
100 Double Unders
20 Dbl DB Step Overs
10 Devil Presses
Last day for “Build Your Engine!”
E5MOM x 45
Starting at 65% of your 20min Average Watts, increase your power output by 20W until failure.
*Once you fail to maintain your power output, move on to accessories.
Score=total calories
Build to a 3 rep. Does not have to be TnG.
For Max Reps x 4 Rounds
Min 1: 1min DBall/Sandbag Hold
Min 2: 10 DB Bench Press
Min 3: Max Hand Release Push Ups
Min 4: Rest
Score=HR Push Ups each round
For Time:
800m Run
20 Shoulder to Overhead
3 Rig Complexes
600m Run
15 Shoulder to Overhead
2 Rig Complexes
400m Run
10 Shoulder to Overhead
1 Rig Complex
Rig Complex-
6 Pull Ups + 4 Chest to Bar Pull Ups + 2 Bar Muscle Ups
Time Cap: 25 mins
For Load:
1 Power Clean + 1 Front Squat + 1 Thruster
For Time:
27-21-15-9
Rower Cals
Thrusters
Time cap: 15
CrossFit Wig Wag 