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Thursday 07.09.2020

POSTED ON July 8, 2020

Thursday | 07.09.2020

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Warm Up:
:20/:20 side plank
:15 supinated dead hang
5 empty bar bench (increase weight each set)
X2-3 sets
 
Foundation:
A. Close Grip Bench Press 3-2-1-3-2-1; Rest :90-:180
 
WOD:
 
Level 1:
10/10 single dumbbell thruster 50/35
7/5 strict pull up
15/12 cal row damper 10
5 sets; rest 2:00 between each set
*Record the fastest round completed
Level 2:
10/10 single dumbbell thruster 35/20
7/5 strict pull up
15/12 cal row damper 10
5 sets; rest 2:00 between each set
*Record the fastest round completed
 
Level 3:
10/10 single dumbbell thruster 20/10
12 ring row
12/10 cal row damper 10
5 sets; rest 2:00 between each set
*Record the fastest round completed
 
ROMWOD: 3 Rounds
1min childs pose
1min QL stretch L/R
1min shoulder T L/R
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