Tuesday, January 8, 2019

Warm-up WOD – 3 rounds

  • 12 Wall Ball
  • 9 Goblet Squat
  • 6 Burpee
  • 175 m. Run

MetCon:
26 min. AMRAP

  • 400 m. Run
  • 20 Back Squat @ 55%
  • 10 Dips
  • 10 Pull-up

Powerlifting – Dynamic Effort Upper Body

  • Speed Bench Press Close 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.

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