8/18/15 Tuesday

Performance

Warm-up

200m Row or Run

10 slow perfect Push-ups

10 pull-ups or ring rows (or a mix of the two)

10 GHD Sit-ups

10 MB chest pass against wall

x 2-3rnds

 

A1. Bench Press; 4-6 reps x 4 sets, rest 60

A2. Single Arm Dumbbell or Kettlebell Row; 15-20/arm x 4 sets, rest 60

 

B1. DB Tate Press; 12-15 reps x 3 sets

B2. Banded Face Pulls; 20 reps x 3 sets

 

C. AMRAP in 15 minutes of:

20 Kettlebell Swings (24/16 kg)

10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)

300 Meter Run

*1 KB per person. You must use same KB to press as you do the swing

 

Competition

Wod will be posted at gym