3/12 Victory Club Workout

Warm-Up -

https://www.youtube.com/watch?v=RKoGI4reSY0&feature=youtu.be

12 minute “Flow”

Cal Row x 10

HandStand hold x :20

Inch worm x 5

Sit Up x 10

Box Jump x 5

Strength -

https://www.youtube.com/watch?v=aDA4Lqoawuc&feature=youtu.be

E:4:00 x 4

Bench Press max reps

M: @205, 185, 135, 95lb.

W: @125, 115, 85, 55lb. 

**perform each set to failure, rest the remainder of the 4:00 before starting next set. 

Scale your weights so you can get at least 6 reps on the heaviest. 

WOD -

https://www.youtube.com/watch?v=ZTqMKNrBY9U&feature=youtu.be

Pull Up

:20 work

:10 rest

DB Hang Snatch (50/35lb.)

:20 work

:10 rest

X 8 rounds