Sunday, March 25, 2018
Sunday, March 25, 2018
Focus:
Bench Press - Speed & Resistance10 sets of 3 reps @ 50% with (15 sec rest between each lift)7 sets of 3 @ 50% plus banded down by DB's ( 30 second rest between lifts).Single Leg Dead Lifts with Barbell3x10/10.Barbell Step Ups3x10 ( heavy).
WOD:
Five rounds for total reps of:
15 seconds ( Max Effort Front Back squats 225/155)
Rest 45 Seconds
15 Seconds ( Max Effort Strict Pull ups - add weight if you like)
Rest 45 Seconds
15 Seconds (Max Effort Burpees)
Rest 45 Seconds
15 Seconds Ski Erg (Sprint Calorie)Rest 45 Seconds.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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