Lying Hamstring Curls using a dumbbell.

Lying Hamstring Curls using a dumbbell.

TODAY’S WOD:

A. Four rounds for time:
200 meter Run
15 Ball Slams (50lb/25lb)
10 Slam Ball Sit-ups
*Compare to 7/31/15.

B. Sumo-Deadlift High Pull, 3 sets of 5 reps (unbroken).
Load stays the same. 1-minute rests.
*Compare to 8/2/17.

C. Strength 101:
“Arms & Abs #1”
1) Start with 5 minutes of Roman Chair Sit-ups.
2) Upper Arms:
Superset: Standing Bicep Curls
5 sets of 15,10,8,6,4 reps
Lying Tricep Extension
5 sets of 15,10,8,6,4 reps
Rest 3 minutes.
Superset: Alternate Dumbbell Curls
5 sets of 8 reps for load.
Tricep Kickbacks
5 sets of 8 reps
3) Abdominals:
Strict Knees to Elbows 50 reps
Strict Toes to Barbell 50 reps
Crunches 200 reps
Flutterkicks 100, 4 ct. reps
*Compare to 6/8/18.

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

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