Friday, June 15 Gym Open @ 6:15am

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PREPARATION:

  • 2:00 of Double Under practice
  • 20 Rubber Band Flyes
  • 20 Rubber Band Rows
  • 10 Pike Planks on Rower
  • 1 minute of “Arms only” Rowing

STRENGTH:

PART A>

E2MO2M, for 8 rounds, of Bench Press as follows:

  • 1 set of 10 reps @ 50%
  • 1 set of 8 reps @ 55%
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 75%
  • 1 set of 3 reps @ 80%
  • 1 set of 2 reps @ 85%
  • 1 set of 12 reps a @ 55%

PART B>

  • 1 set of 10 reps of Rollouts with Swiss Bar
  • 2 sets of 10 reps of Rhomboid Pull-downs
  • 1 set of max reps of Loaded Iso-Hangs
  • 1 set of 10 reps of Banded Pendlay Rows

Met-Con WOD:

5 rounds, not for time:

  • 12 Calories on Rower/Erg/Airdyne
  • 8 One Arm DB Snatch (10 L/10R)
  • 4 Plate Sit Ups 
  • 1 Clean @ 155/105

 

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