Drop-ins for the month, left to right, Heidi and Nelson. Welcome!!!

Drop-ins for the month, left to right, Heidi and Nelson. Welcome!!!

TODAY’S WOD:

Every minute for 30 minutes:
1st – Pike Hold, feet on 30” box, 45 seconds
2nd – Plank Hold, 45 seconds
3rd – Supine Plank, 45 seconds
4th – L-Sit Hold, between boxes, 45 seconds
5th – Pull-up Bar Hang, 45 seconds

Post completion to Members area. Compare to 11/17/17.

TODAY’S STRENGTH TRAINING:

“Back and Biceps”

1) Single arm Bent over DB Row, 5 sets of 6 reps per side
Straight Barbell Drag Curls, 5 sets of 8 rep
2-minute rests. Increase loads. Slow and controlled.

2) Straight Arm DB Pull-over, 6 sets of 6 reps
Alternating DB Curl, 6 sets of 6 reps per arm
2-minute rests. Increase loads. Slow and controlled.

3) Good Mornings, 5 sets of 5 reps, close stance
Preacher Curl, 5 sets of 8 reps per arm
2-minute rests. Increase loads. Slow and controlled.

Each group should be performed as a superset with minimal rest between exercises but 2-minute rests between sets.

Post loads to Members area. Compare to 03/20/19.

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