Wednesday 5/18/2016

 In WODs

 

WOD
A. Back Squat 3 x 5 (+5)
B. Bench Press 3 x 5 (+2.5)
C.For time:
10-8-6-4-2
Ring Dips
50-40-30-20-10
Double Unders

Accessory Work
– 2×6 Crossover Symmetry “Row”, “Reverse Fly”, “Pulldown” (eye-level) and “90/90” (knee-level) (if COS Bands unavailable, use LIGHT plates or DB and perform the same movement again gravity). -3×10 Lat pulldowns w/band (only as much resistance that allows fullest ROM and minimum 4 second eccentric return). -5 rounds: :15 seconds strict C2B/pull ups/ Ring rows. :15 seconds Kipping (exaggerate pressing away from the bar with the arm pit as far and for as long as possible). :30 seconds Corner/rig pec stretch

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Travel WOD
For time:
10-8-6-4-2
Tricep Dips
50-40-30-20-10
Double Unders

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