TODAY’S W.O.D:

A. For time:
Run 1 mile
35 Knees to Elbows
Run 400 meters
25 Knees to Elbows
Run 400 meters
25 Knees to Elbows
Run 1 mile
35 Knees to Elbows
*Compare to 07/04/12

B. Strength 101 @ 6PM: “Arms”
3 sets. 3 minute rests between sets, not exercises. Increase load. Slow and controlled.
Seated Dumbbell Hammer Curl x 8
Standing Alternating Dumbbell Curl x 6 per arm
Concentration Curl, dumbbell x 8 per arm
Lying Triceps Extension x 10
Close Grip Bench Press x 12
Lying Cross Face Triceps Ext. x 8 per arm
*Compare to 05/26/17.

Post time for A and loads for B to Members Area or comments.

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