Wednesday, July 11, 2018

“Just play. Have fun. Enjoy the game.”- Michael Jordan

071118 WOD

A. Group warm up: Coach’s choice

B. Every 2 minutes, for 18 minutes (3 sets):

Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1

(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)

Station 2 – Side Plank x 45 seconds each side

Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

C. 15:00 AMRAP IN TEAMS OF 2:

5 hang power cleans (155/105)

7 HSPU with deficit 4”/2”

100 meter run

Complete full round before alternating

>>Modifications will be given