4/29/15 Wednesday

Performance

A. Pause Bench Press; Take 10min and work to a tough 3 reps with a 1sec pause on chest

B. Rolling DB Ext on Floor; 10reps x 3 sets, rest 60sec

*Find a weight that you could do 12 reps with and perform all sets at same weight

C1. Barbell Push-Ups; AMRAp x 3 sets; rest 1min

*Position a barbell at the bottom of a power rack so it will not move. No less then 12 reps no more then 20

* Use an ultra-wide grip (forefinger past the rings).

C2. DB or KB Rows with 1sec pause on floor; 10reps x 3 sets, rest 1min

+

For time:

Row 500 Meters as fast as possible

When the clock reaches 4 minutes…

For time:

20 Dumbbell Man-Makers (you choose weight)

 

Competition

Wod will be posted at gym