Wed. Mar 1, 2017

Humpday Pumpday

SWOD - Strength WOD

Active Rest Day:
“Easy Nancy”
For 20 minutes,
Choose to rotate back n forth between
200m jog, 400m jog or 300m row
20 Air Squats
**MASH and STRETCH!!
-OR-
“DB Block Party”
Running Clock, Each Round, AFAP:
30 DB Clean & Jerk
*5 min window
20 DB Bench Press @bodyweight
*5 min window
20 DB Clean & Jerk
*3 min window
15 DB Bench Press @bodyweight
*3 min window
10 DB Clean & Jerk
*2 min window
10 DB Bench Press @bodyweight
*2 min window
**Any time left over every round is rest
-then
Gun Show:
3 Rounds, 30 seconds work, 30 seconds rest, alternating:
Dips
Chinups
-then
3 Rounds, 30 seconds work, 30 seconds rest, alternating:
Diamond Pushups
DB Hammer Curls