Warm up:
50 Double Unders
2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
Then after 2 Rounds:
4 Spiderman Lunges
Pretzle Stretch
Strength:
Dumbbell Bench Press+Plate Push Up Plyos
3X5+8
WOD:
Complete 4 rounds
In 4 minutes do 400M run and in the remaining time do Pull Ups
Rest 1 minute between rounds
Post Dumbbell Bench Press & number of Pull Ups
Doug-40#DB/31
ReplyDeleteIrene-25#DB/46
Hayden S.-40#DB/72(2Xpullups,2XRR)
Kelly- 15#DB/60 ringrows
ReplyDeleteBrandon- Rehabilitation strength/72RX
Johnny- 65#DB/61 redband
Travis- 85#DB/61 purpleband
Mack- 85#DB/61 blue band
Patrick- 75#DB/63 blue band
Eric- elements II (12,9,7) 7:10 plus a 50cal row
Jameen- 35#DB/51 (blue bandx1,blue+purple bandx3)