2018-01-22 19.07.24.jpg

TODAY’S W.O.D:

A. Weighted Pull-ups
2-2-2-2-2-2-2-2 reps for loads.
Rest 1 minute. 12-minute time cap.
Compare to 10/24/17.

B. Every 3 minutes for 30 minutes:
15 Wall-Ball Shots (20lb-10’/14lb-9’)
30 Doubleunders (unbroken)

C. Mobility 101 @ 10AM:
Point of Interest: The Feet

D. Strength 101 @ 6PM:
“Chest”
1) 2 minutes of push-ups for reps.
2) Barbell Bench Press 10-8-6-4 reps for load. 
3) Dumbbell Flies 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 11/15/17.

Post loads for part A, reps for part B and loads for part D to Members Area or comments.

Comment