banner

WEDNESDAY 151007

Warm-up:
Row 500m
Bear crawl down
Inch worms back
15 dislocates
Banded lat pull
7 strict pull-ups
10 GHD sit-ups
15 trunk twists
15 good mornings

Strength:
Weighted Pull-Ups…
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

WoD:
Three rounds for time of…
30 Russian Kettlebell Swings (53/35#)
20 Pull-Ups
Run 400 Meters

Mobility:
Banded hamstrings
Mash lats
Lax to plantar

Read more

Search

+
WordPress Image Lightbox Plugin