Pendlay row at 5am.

Pendlay row at 5am.

TODAY’S W.O.D:

A. Every 2 minutes for 10 minutes:
3 Hang Power Cleans, load stays the same.

B. Complete as many rounds as possible in 20 minutes of:
5 Deficit Handstand Push-ups
10 Jumping Lunges
50 Doubleunders (sub: 50 Backward-unders)

C. Strength 101 at 10AM & 6PM:  “Arms”
1) 5 supersets, rest 1 minute between sets:
Skullcrushers x 10 reps, increase load
Barbell Curl x 10 reps, increase load
2) 3 sets of 21’s Bicep Curl, increase load, rest 1 minute between sets
3) 4 supersets, rest 1 minute between sets:
Alternating DB Curl x 12, increase load
Single DB, OH Tricep Extension x 12, increase load
4) Glutes: 100 Pelvic Thrusts

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

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