Tuesday, February 19, 2019

Warm-up: WOD – 2 rds.
 
  • 10 DU or 30 SU
  • 3 Wall Walk
  • 5 DL 135/93
 
 
MetCon:
Games 2009.2
for time
RX
 
1000/800 m. Row or 40/30 cal. Bike
then 5 rounds of
  • 7 Strict Pull-up
  • 7 Push Jerk 135/93

Fitness/Recovery
 
1000/800 m. Row or 40/30 cal. Bike
then 5 rounds of
  • 5 B-O BB Row 75/53
  • 5 S2OH 75/53
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press Wide Grip @ 50% – 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.