1/25/16 Monday

Performance

A1. Deadlift; 6-8 reps x 4 sets, rest 45sec

A2. Alternating Reverse Lunges; 20 steps x 4 sets, rest 45 sec

A3. Dumbbell Bench Press; 10-12 reps x 4 sets, rest 45sec

 

B. EMOM, for 15 minutes:

Minute 1 – 15 Kettlebell Swings

Minute 2 – 200/150m Row or 400m on AirDyne

Minute 3 – 20/10 Push-Ups

 

C. EMOM, for 6 minutes:

Minute 1 – Supinated Strict Pull-Ups @ 4111 x 3-4 reps

Minute 2 – Bottom’s Up Kettlebell Carry x 1 length of gym each arm

 

Competition

Wod will be posted at gym