July 21, 2015 admin

07/21/15

1. EMOM x12:

Min 1: 5-rep Bench Press
Min 2: 10 Hip Extensions
Min 3: 30 Russian Twists

2. 12mins:

6mins: Heavy sled walk
4mins: Row
2mins: Plank Hold


Competitor’s Program

1. 3-Rep Push Press – build to tough set in 10mins

2a. 3×8-10 Back Rack Step Ups /leg, 20/16″, rest :30 b/w legs, rest :60
2b. 3×4-7 Strict Ring Dips, 20X2, rest :90

3. EMOM x15:

Min 1: 10 Russian KB Swings 32/24
Min 2: 10 Burpees AFAP
Min 3: :30 Row – moderate pace


“Success is not final, failure is not fatal; it is the courage to continue that counts.” – Winston Churchill

In Defense of “WOD-ing” Less

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