Wednesday 3/9/16

Performance

Band-Assisted Upper Anterior Chain Opener

Prone Pectoral Stretch x 2 minutes each arm

Single-Arm Hang from Bar x 30 seconds each arm

+

Incline Bench T Raises @ 2121; 10 reps x 2 sets, rest as needed

Incline Bench Y Raises @ 2121; 10 reps x 2 sets, rest as needed

Incline Bench I Raises; 10 reps x 2 sets, rest as needed

+

Supinated-Grip Strict Chest-to-Bar Pull-Ups; 5 reps x 3 sets, rest as needed

Dumbbell Z-Press; 5 reps x 3 sets, rest as needed

 

A. Complete rounds of 21, 15 and 9 reps for time of:

Push Press (95/65) or DB’s (50/30lbs)

Ring Dips

+

Rest until the running clock reaches 15:00, and then…

+

Complete rounds of 12, 9 and 6 reps for time of:

Dumbbell Snatch (70/40 lbs)

Muscle-Ups or pull-ups

 

Competition

Wod will be posted at gym