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Wednesday “Postal” 5-18-16

17
May

Wednesday “Postal” 5-18-16

Wednesday, May 18, 2016

Strength

Machine:
PRESS
4 X 5 : BUILDING
Resting 2min btw
Rx:
PUSH PRESS 
4 X 5 : 30X1
Rest 2min btw
Comp:
FRONT/BACK SQUAT COMBO
4x 7/13
Rest 2-3min btw
*Perform 7 Front Squats @65%, then perform 13 back squats.
Rack bar and then do back squats.
**If you did these Monday use 94% of what you used

WOD

“POSTAL”
Machine/Rx:
Partner WOD AMRAP 15
3-up ladder
cal
burpees over the rower Rx: 2 foot jump and land
one person works while the other rests, complete row and burpees before rotation (3/3, 6/6, 9/9…ect.)Comp: 
AMRAP 8
15 wall balls 30/20
20 TTB
8 Power Cleans @70%

1:00 rest
AMRAP 8
8 KB Push Press 53/35 2x bells
8 deadlifts 275/185