2019-03-11 18.07.17.jpg

TODAY’S WOD:

5 rounds. 1-minute at each station for total reps. 1-minute rests between rounds.

Handstand Push-ups (reps)
Wall Ball Shots (reps), 20lb/16lb
Sledge-hammer Strikes (reps), 16lb/8lb
Tire Jumps (reps) 275lbs
Decline Push-ups (reps)
Jumping Pull-ups (reps)

Post total reps to Members area. Compare to 05/07/11.

TODAY’S STRENGTH TRAINING:

“Chest #4”

1. Superset:
DB Flies on Med Ball
Single Arm DB Chest Press per arm
12,8,6,4 reps for loads.
90 second rests.

2. Superset:
DB Pull-Over on Med Ball
4 sets of 10 reps, increase loads.
Strict Dips (Stationary, no rings)
4 sets of 8 reps, add load if able.
2-minute rests.

3. Glutes and Hips:
100 per leg, lying side leg raises, back against the wall.

Post loads to Members area. Compare to 02/12/19.

Comment