IMG_2720.jpg

TODAY’S W.O.D:

A. Shoulder Press 3RM. 10-minute time cap.
Compare to 09/28/17.

B. For time:
Buy-in: 3 Wall Walk-ups
5 rounds of:
6 Slamball Get-ups (50#/25#)
10 Slamball Squat Cleans
10 Slamball Push-Press
12 Slamball Walking Lunges
14 Push-ups w/hand on the Slamball…when done 5 rounds do:
Cash-out: 6 Wall Walk Ups
*Compare to 11/25/15. 25-minute time cap.

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

D. Strength 101 @ 6PM:
“Arms”
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
*Compare to 01/25/18.

Post max load for part A, time for part B, and loads for part D to Members Area or comments. 

Comment