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TODAY’S WOD:

A. Dumbbell Chest Press 10-10-8-8-6-6-4-4 reps for load.
Do 8 Strict Pull-ups immediately following each set of Chest Press.
*Compare to 5/17/18.

B.  2 rounds for time:
20 Sit-ups
30 Toes to Bar
40-meters Burpee Broad jumps
*Compare to 5/17/18.

C. Strength 101:
“Arms #3”
1) 10 partner/box assist Chin-ups, very close grip
2) 4 x 21’s using Dumbbells, increase loads, 2-minute rests.
3) 5 x 8 per arm Tricep Overhead Extension, 90 second rests.
4) 5 x 6 per arm Alternating Dumbbell Curl, increase loads, 90 second rests.
5) 5 x 8 per arm Tricep Kickbacks, increase loads
6) 4 efforts of max repetitions Bench Dips
*Compare to 5/17/18.

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

 

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