Friday, May 17th

Workout of the Day
Fitness
“A. 3 Sets
5 Single Arm DB Strict Press
5 DB Slit Squats

“B. 3 Sets
20m Single Arm OH Carry
20m Farmer Carry”
“C. 3 Sets
15 Seated Good Morning w/35lb Bar
5 High Box Jumps”
D. For Time (13min Time Cap)
“2K Row
50 Burpees”
Dynamic Upper Conjugate
“MedBall Medly x 5:00 w/ partner
Elbow CARS x 60 sec
Scap CARS x 90sec
GH CARS x 60sec ea arm”
“Every 45sec x 12 sets perform 2 Banded Axel Bar Bench Press @70% 1RM
Pausing Incline Axel Bar Bench Press 3 x 5 (2s Pause)
SS
Iso Bottom Hand Stand Hold 3 x 30sec
Medball Step To wall Slam 3 x 6

“AMRAP 15
10 DB Roll Overs
10 Renegade Rows
10 Devils Press
100m Farmer Carry
*use same DBs for entire WOD”
Dead Hang Challenge 100 seconds

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest
Share on reddit
Reddit
Share on email
Email
Share on print
Print