MONDAY 150921

Warm-up:

Row 500m

10 in place inch worms with a push ups

15 hollow rocks

15 supermans

5 strict pull-ups

10 GHD sit-ups

Samson lunges down

Bear crawl back

5 burpees
Strength:

Every 3 minutes, for 18 minutes (6 sets):

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

WoD:

“Helen”- Paleo Challenge Re-Test

400m run

21 KB swings (53/35#)

12 pull-ups
Mobility:

Roll posterior

Lax to pec/shoulders

Mash lats on roller

Categories: Uncategorized W.O.D.

SATURDAY 20210116

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January 13, 2021