24
Jan
Monday 1-25-16
Competition
A) Back Squat
20, 10, 10 (+5# from last week)
B1) DB/kb Bench Press
3×8 @Tempo 31x1rest 30 secB2) GHD Sit Ups 3x 12-15 reps
rest 30 sec
B3) Barbell Bent Over Row 3×8 @Tempo 31×0
rest 1 min
C. Comp WOD
30 Thrusters (65/95)…(use weight to string reps)
Row 300/400
Rest 6 min
x2
Machine
A) Back Squat
10, 10, 10 @Tempo 30×1
Bx3
B1) Weighted Sit Ups 3×12B2) Ring Rows 3×10
C. AMRAP
2 min ON 1 min OFF
– 10 Wallball Shots (14/20)
– 10 KB Sumo Deadlift High-Pulls