Tuesday, March 12, 2019

Warm-up: WOD: 2 rds.
 
  • 7 KB Swing
  • 5 Push-up
  •  Pull-up
 
 
MetCon:
RX
5 rds. for time
 
  • 7 HS Push-up
  • 5 Strict Pull-up or 15 Kipping
  • 21 KB Swing 53/35
  • 400 m. Run (30/20 R-20/15 B)

Fitness/Recovery
4 rds. for time
 
  • 9 Push-up
  • 15 Body Row
  • 21 KB Swing 35/25
  • 175 m. Run (15/10 R-10/7 B)
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press regular Grip @ 55% 9×3 EMOM
  • Chest Supported DB Rows 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.

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