Hey! Who's Dad is that?

Hey! Who's Dad is that?

TODAY’S W.O.D:

A. 3 rounds for time:
8 per arm DB Flies on med ball (LTBD)
Rest 30 seconds
6 per arm DB Chest Press on med ball (LTBD)
Rest 30 seconds
6 Weighted Dips (LTBD)
Rest 30 seconds
8 Kettlebell High Pulls (LTBD)
Rest 30 seconds
**Every movement to be done “unbroken”. Increase loads each set, if able. Record loads and time. 

B. Sumo Deadlift High Pull 1RM
Increase load. 2-minute rests. 10 min. cap. 
*Compare to 05/04/17.

C. Mobility 101 @ 10AM:
Point of Interest: The Shoulders and Rotator Cuff

D. Strength 101 @ 6PM:
“Legs #6”
1) Superset:
Hamstring Raises on GHD, 5x6reps @ 30X3, no load
Drop Lunges w/DB’s, 5x10/leg @ 20X0
Rest 2 minutes between sets.
2) Superset:
Wide Stance Back Squat, 5x8reps @ 40X0
VMO development: “Sissy squat”, 1 ¼ squats, heels elevated, 5x8reps @ 5X00
Rest 2 minutes between sets.
3) 100 meters, walking lunges w/DB’s, LTBD (DB held on the side of the body with extended arms)

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

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