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OUR BLOG

Wed.2.5.14

By CoachBo | In WOD | on February 4, 2014

Warmup: ROM drills,
3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets

Strength: Bench Press  Tempo: 20×1
Warmup 5/5/3 at 40/50/60% 1RM
Work: 5/5/5+ at 65/75/85%

WOD

5 min clock:
25 banded push ups
500 m row
Max pull-ups in remaining time

Rest 1 min

5 min clock
25 kettle bell swings
500m row
Max pull-ups in remaining time

Rest 1 min

5 min clock
25 wall balls (20#/14#)
500m row
Max pull-ups in remaining time

 

Cooldown:  2 min plank.  roll lats and back, stretch

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