Mon. June 5, 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 55%
7x3 65%
*Spoto bench, the bar hovers about 2 inches above the chest. It never touches.
*3 count pause

SWOD - Strength WOD

5 Rounds
25ft Prowler Push (6plates/4plates)
3 DB Shoulder 2 Overhead (75/50)
5 Cal Ass Bike Arms Only
3 Muscle Ups
5 Cal Ass Bike Arms Only
3 DB Shoulder 2 Overhead (75/50)
25ft Prowler Push (6plates/4plates)

ACCESSORY WORK

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