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TODAY’S W.O.D:

A. "Hammer"

Five rounds, each for time, of:
135-pound Power clean 5 reps
135-pound Front squat 10 reps
135-pound Jerk 5 reps
20 Pull-ups
Rest 90 seconds
*Compare to 06/03/17.

B. Strength 101 @ 6PM:
“The Chest #1”
1) 2 minutes of push-ups for reps.
2) Barbell Bench Press 10-8-6-4 reps for load.
3) Dumbbell Flyes on Med Ball 10-8-8-8-6 reps for load.
4) Parallel Dips 15-10-8-8-8 for full range of motion. Partner assisted if required.
5) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
*Compare to 07/28/17.

Post times per round for A and reps/loads for B to Members Area or comments.

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