WOD
Warmup:
3 Rounds Not for Time
20m Duck Walk (Hold a KB in Goblet Position)
14 Wall Facing Shoulder Taps
A) Push Press
22X2; 6,5,4; rest 2-3mins – build from past couple weeks – stay focused on strict tempo and get that OH Stronger!
B1) Incline Alternating Dumbbell Bench Press (Top Down)
40X0; 4-6/arm; rest 60sec x 3
B2) L Pull Up
21X0; AMRAP at Tempo (-1) x 3 sets; rest 60sec
*AMRAP (-1) is another way of saying DO NOT go to failure. Stop 1 rep short.
(Scale this back to a Tuck L-Pull Up with bent knees, or a strict pull up with the same tempo)
B3) Ring Plank
Elevated Feet; 30-45sec; rest 90sec x 3
C) 3 sets not for time
20sec Active Hang from Rope
8 Alternating KB Snatch from Floor
12 Windshiled Wipers
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