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TODAY’S W.O.D:

A. Every 3 minutes for 9 minutes do:
5 Power Cleans + 3 Push Press for loads.
B. For time:
1 Bar Muscle Up + 10 Strict Handstand Push-ups
2 Bar Muscle Ups + 9 Strict Handstand Push-ups
3 Bar Muscle Ups + 8 Strict Handstand Push-ups
4 Bar Muscle Ups + 7 Strict Handstand Push-ups
5 Bar Muscle Ups + 6 Strict Handstand Push-ups
6 Bar Muscle Ups + 5 Strict Handstand Push-ups
7 Bar Muscle Ups + 4 Strict Handstand Push-ups
8 Bar Muscle Ups + 3 Strict Handstand Push-ups
9 Bar Muscle Ups + 2 Strict Handstand Push-ups
10 Bar Muscle Ups + 1 Strict HSPU

C. Strength 101 @ 6PM:
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

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

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