Tuesday, January 15, 2019

Warm-up:
WOD – 2 rds.

  • 5 ea Lunge
  • 5 ea Step-up
  • 5 Wall Ball
  • 5 Push-up

 

MetCon:
RX – 4 rds. for time

  • 20 OH Lunge 35/25
  • 30 Box Jump 20/16
  • 20 Wall Ball 20/14
  • 5 Handstand Push-up
  • 20 Sit-up

Fitness/Recovery
4 rds. for time

  • 20 Air Squat
  • 20 Step-up 20/16
  • 20 Slam Ball 30/20
  • 10 Push-up
  • 20 Sit-up

Powerlifting

Tuesday – Dynamic Effort Upper Body

  • Speed Bench Press Regular Grip – @45% – 9 x 3 EMOM
  • Chest Supported DB Row – 3 x 8
  • DB Shrugs – 3 x 12
  • DB Side Bends – 4 x 10
  • Banded Pull-aparts – 100 ea,
  • Banded Pushdowns – 100 ea.