Friday 8/5

August 4, 2016

Strength, WOD

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FRIDAY
Warm up
400m run
5 rounds of
5 pull up, 10 push ups, 15 squats
Then 200m run
WOD
3 Rounds for time of:
400m run
15 Knees-to-elbows
15 R-arm KB Snatch 53/35
15 L-arm KB Snatch 53/35

STRENGTH
Max effort upper
Bench Press Dead Press – 1RM
“*Laying on bench. Set pins so that bar is 2″” above peak of chest.”
Close Grip Barbell Floor Press – Work up to Max Chains for 8 reps
Strict Ring Dips Against Max Band Tension – 3×10
Flat DB Tate Presses – 3×15
Lying (face up) Banded Reverse Flys – 4×25
Midline/finisher
Bamboo Bar Front Loaded GHD Sit Ups (1/2 range of motion. static hold each rep at top) – 4×15
Seated Overhead Band Tricep Extensions – 4×25
Gymnastics
death by handstand walk. start at 10ft, go up by 5ft each minute.

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