Tuesday, February 12, 2019

Warm-up: WOD – 2 rds

  • 15 DU
  • 10 Sit-up
  • 15 Pause Air Squats

 

MetCon:
Mr. Joshus
RX
5 rds for time

  • 400 m. Run(30/20 R or 20/15 B)
  • 30 Sit-up
  • 15 Deadlift 155/103

Fitness/Recovery
3 rds

  • Scale weight

 

Powerlifting:
Dynamic Effort Upper Body

  • Speed Bench Press Regular Grip – 50% – 9×3 EMOM
  • Chest Supported DB Row 3×8 EMOM
  • DB Shrug 3×12 EMOM
  • DB Side Bend 4×10 EMOM
  • Banded Pull-apart 100 ea.
  • Banded Pushdown 100 ea.

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