WOD
Warmup:
3 Rounds Not for Time
10m Tall Plank Theraband Lateral Walk/direction
20m Reverse Quadruped Crawl
30sec Bent Hollow Hold
A) Push Press
21X2; 5,4,3; rest 2-3mins – build from past couple weeks – stay focused on strict tempo and get that OH Stronger!
B1) Dual Dumbbell Pronated Bench Press
3111; 4-6/arm; rest 30sec x 3
B2) 3-Point DB Row
2011; 8-10/arm; rest 30sec x 3
B3) Hollow Body Hold
Weight Hold – plate weight plate in your arms overhead and a light DB between your feet; 30-40sec; rest 2mins x 3
C) 3 Rounds Not for Time
12 Kettlebell Z Press (challenge yourself with load)
rest 30sec
30sec Single arm Plank/arm
rest 30sec
Wall Walk x 3 reps
rest 30sec
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