Friday – 201002

Friday – 201002

WOD

1a. Bench Press – 5 @ 60%, 5 @ 70%, 3×5 @ 80%
1b. Barbell Bent-over Row – 5 x 5 reps

2a. DB Flyes on floor – 3 x 8 reps
2b. DB Rear Laterals – 3 x 20 reps

3a. Barbell Rollouts – 3 x 8 reps
3b. Banded KB Swings – 3 x 10 reps

Note: 1a and 1b should be performed back to back as a superset, same with 2a/2b and 3a/3b. Rest between supersets, not movements. All sets of group 1 should be completed before moving 2, and all of 2 before 3.

……….

BURN

10 min AMRAP of:
6 DB Squats
6 DB Snatch
6 DB Box Step-ups

– 5 min rest –

10 min AMRAP of:
6 DB Squats
6 DB Snatch
6 DB Box Step-ups

*Count how many reps you get in 1st AMRAP, then go back to zero in 2nd AMRAP.

CATEGORIES