Wednesday, November 13, 2013

221.3

Suns out Guns out


Strength
rest less than 90 seconds between A and B
1A. Single Arm Bent Over DB/KB Rows
     7 x 5 @ HAP
1B. Bench Press (sets 1-7)
     7 x 3 @ 87%

2A. Incline Bench (sets 8 - 10)
     3 x 8 @ 70%
2B. GHD Sit Up
     3 x 10

3A. Sled Drags
     3 front / 3 back / 2 side 25 M @ HAP
3B. Front Rack Walking Lunges
     8 x 10 lunge steps @ (135/95)


WOD
Class WOD

1 comment:

  1. 1A. Single Arm Bent Over DB/KB Rows
    7 x 5 @ 2 pood KB
    1B. Bench Press (sets 1-7)
    7 x 3 @ 205# (2x3@215#)

    2A. Incline Bench (sets 8 - 10)
    3 x 8 @ 135#
    2B. Strict TTB
    3 x 10

    Partner WOD with a Barbelle:
    60 Box Jumps 24"/20#
    50 Pistols
    40 Deadlifts 155#/110#
    30 CTB Pullups
    20 C&J 155#/110#
    --6:36

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