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NEWS

Tuesday’s WOD 05/09/17

By admin | In Uncategorized, Workouts | on May 9, 2017

Tuesday May 9, 2017

Warm up:
Row for 2 minutes
10 forward & backward arm circles

COACH Led: band chest & shoulder warm up

Strength: Bench
(After proper warm up sets)
Based on 90% 1RM
Reps 5-3-1 at 75% 85% 95%

Metcon
Buy in: Run 400m
Floor press (65/95). (85/115)
10-9-8-7-6-5-4-3-2-1
Wallballs (14/20)
1-2-3-4-5-6-7-8-9-10
Cash out: 50 walking lunges with wall ball

Cool down- 75 weighted sit-ups —you pick (plate/DB/KB)

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