Jan 18, 2018

 

a) WARM UP:

Row for 2 mins

3 Rounds of:

  • 10 push ups
  • 10 arm circles
  • 10 leg swings per leg – front/back & side/side

Finish with a :30 sec door stretch / pec opener per arm

b) STRENGTH 1: BENCH

  • Every minute on the minute complete 1 rep of bench press: Starting at 40% of your 1RM

Men — for the first 10 minutes increase by 10 pounds per minute.  Then increase 5 pounds per minute until you cannot safely complete the single rep.

Ladies — increase 5 pounds per minute from the start.

 

c) STRENGTH 2: SANDBAG

  • Grab a sandbag/dball and hold in bearhug.  Accumulate 5 mins (heavy – bodyweight ish)

** the bag/ball can be placed on a box for ease of grabbing, if need be

Time cap: 15 mins

 

d) STRENGTH 3: INVERTED ROWS

Rest as needed.

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