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TODAY’S WOD:

3RM Deadlift. 12-minute time cap. Compare to 09/21/18.

Rest 5 minutes

“Diane”
21-15-9 reps for time:
Deadlifts (225lb/155lbs)
Handstand Push-ups
(Compare to 08/20/18)

Post 3RM load and time for Diane to Members Area or comments.

TODAY’S STRENGTH TRAINING:

“Upper Arms”
Superset:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets.
Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes between
Glutes and Hips:
100 per leg:
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
(Compare to 11/01/18)

Post loads to Members Area or comments.

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