10/7/14 Tuesday

Performance

A1. Single-Arm DB Row @ 1111; 8-10 reps x 3 sets, rest as needed

A2. Side Plank leg Raise; 10/leg x 3 sets, 
rest as needed

A3. Nose-to-Wall Handstand Hold; 30-45sec x 3 sets, rest as needed

Notes: Accumulate the leg raises if you cannot perform all ten in a row. You must maintain a perfectly linear position throughout plank. No slouching or flopping the leg up like a fish on dry land.

 

B. For time:

10-9-8-7-6-5-4-3-2-1

Front Squat, 155/105

200m Run after every round.

*If you are able… Clean weight from floor. If this is too much for you to Clean (within good position)  use rack.

*If it is raining, double the distance on AirDyne and/or equal the distance on Concept2.

Competition

Wod will be posted at gym