105.JPG

TODAY’S W.O.D:

A. Every 90 seconds for 9 minutes do:
3 Good Mornings, increase loads each set.
*Compare to 09/29/17.

B. Three rounds for time:
15 Sumo-Deadlift High Pulls (75lb/55lb)
15 Box Jumps (24”/20”)
15 Doubleunders (unbroken)
*Compare to 09/29/17.

C. Strength 101 at 10AM & 6PM:
“Arms #2”
1) Superset: 5 sets x 15 reps, increase load.
L-seat Dip
Close Grip Floor Press
1-minute rests.
2) Superset: 4 sets x 12 reps, increase load.
EZ Curls
Alternate DB Curls
1-minute rests.
3) 4 efforts max rep dips, negative only: climb to the top position of the dip and lower your body inch by inch to a count of ten.

*Compare to 02/21/18.

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

Comment