May 29, 2019

 

a) WARM UP:

  • Run 400 Meters

3 Rounds

  • 10 banded pull aparts
  • 10 scap pull ups
  • 10 beat swings
  • 10 scap push ups
  • 10 double unders (or attempts)
b) STRENGTH:

4 Sets

  • 5 Second Chin up Negatives
  • 20 banded tricep extensions
  • 30 banded pullaparts
c) WOD:

3 Rounds:

  • 10 Bench Press (P: 95/65, Rx: 135/95, Rx+: 155/105)
  • 20 Hand Release Pushups (Rx+: ring pushups)

then

2 Rounds:

  • 27/21 calories on rower
  • 75 Double Unders

then

  • Run 4 laps to finish
Posted in WOD