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Strength Deadlift 5X5 @ 80% of your 1RM 3X1 @ 90% Then 3X 20 GHD or Weighted sit-up 1 min Plank

Wod 16-12-8-4 C2B Pull-up Ring Dip Then 120 Doubles(2:1singles) Then 4-8-12-16 C2B Pull-up Ring Dip

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike