Aug 25, 2015

 In WOD

Warm-up 4 min

10 Med Ball rotation 

5 Burpees

 

” Shoulders work”

1) 20x Side Plank to Reverse Fly Each side

2)4X5 V Ups

3) 4×5  strict Pull Ups (3sec hold on 5th rep)

4) 4×5 chin ups (3sec hold on 5th rep)

 5) 20x Lying External Rotators

 

Push Press

5×5@70%

 

5 Rounds for time (15 min Cap)

10 Pull-ups

10 Power Snatch (95/65)

Run 100 meters (bottom of the hill)

 

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