Tuesday 8/9/16

August 8, 2016

Strength, WOD

Photo cred:Logan

Photo cred:Logan


Warm up
50 singles , 100 m run
40 singles 200m run
30 singles 300m run
20 singles 400m run
10 singles 500m run

21-15-9 reps for time of:
135-lb. cleans
Ring dips

Strict Press @50% Bar Weight + Singled Micro or Mini Bands – 8×3
*Under 225lb. Max: Micro Mini Bands
Shoulder to Overhead Straight Weight Top Set:
Push Ups Against Max Band – 4×15
Strict, Chest to Bar Pull Ups (Weighted, If Able) – 3×8
Bent Over Barbell Rows – 3×10
Standing Straight Arm Lat Pulldowns 3×20


Barbell (back loaded) Side Bends – 100 Per Side
3 Sets:
20 Close Grip Bamboo Bar Bench Press w/Hanging KBs
“250 Meters Ski Erg Rear Delt “”Pull Aparts”””


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