Ring rows are an alternate exercise for the Pull-up.

Ring rows are an alternate exercise for the Pull-up.

TODAY’S WOD:

Complete as many reps as possible in 20 minutes:
6 Shoulder Press (95lb/65lb) or LTBD
12 Pull-ups
18 Push-ups

Post total reps to Members area. Compare to 07/28/11.

TODAY’S STRENGTH TRAINING:

“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

Post loads to Members area. Compare to 11/26/18.

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