Mon. May 29, 2017

DE UPPER

Warm-up

20ft Death Crawl with lightweight DB’s

Weightlifting

Red: Bench Press

Spoto Presses 

Wht/Blu: Pause, Spoto Bench press
10x3 50%
7x3 60%
*Spoto bench, the bar hovers about 2 inches above the chest. It never touches.
*3 count pause

SWOD - Strength WOD

100ft Prowler Push (6plates/4plates)
10 DB Shoulder 2 Overhead (75/50)
10 Cal Ass Bike Arms Only
10 Muscle Ups
10 Cal Ass Bike Arms Only
10 DB Shoulder 2 Overhead (75/50)
100ft Prowler Push (6plates/4plates)

ACCESSORY WORK

3x
1 minute Incline DB Press
1 minute Seated single arm banded row
ArmsXArnold in Commando