TODAY'S WOD:

A. 5 sets of max repetition Pull-ups. 2-minute rests.

B. 3 rounds for time:
50 GHD Sit-ups
50 Hip Extensions
800-meter run

Post total reps for each pull-up effort in part A and time for part B to Members area. Compare to 09/24/13.

TODAY'S STRENGTH TRAINING:

"Shoulders and Triceps #1"

1) Rainbow press x 6 + Close grip bench press x 15.
5 sets. Increase loads. 2-minute rests.

2) Front DB raise x 8 + Rear DB raise x 8 + Overhead lateral raise (palms up) x 8.
5 sets. Increase loads. 2-minute rests.

3) Lying DB Extensions x 12 + Triceps Kickbacks x 10 + Cross Body Extensions x 8 per arm.
5 sets. Increase loads. 2-minute rests.

Post loads to Members area. Compare to 06/11/19.

Erik and Jess Johnson. Thanks for dropping in you two!!!

Erik and Jess Johnson. Thanks for dropping in you two!!!

Comment