WOD for Tuesday, Jan 07, 2020

Strength 07-01-2020

1a) Tall Kneeling Landmine Presses – bilateral: 3 x 10. No rest.
1b) DB Hammer Curls: 3 x 10. Rest 60s.

2) Pull-ups: 10 x 3, every 60s.
– Use medium pronated grip
– Options: Added weight, Bodyweight, Partner Assisted Pull-ups, Self-Assisted

3) "Finisher"
100 banded pushdowns (tough set-up)
75 Hollow Rocks
50 DB Renegade Rows @50/35lbs (total reps)

Extra Credit 07-01-2020

  • Three Way Thoracic Spine Foam Rolling x 60s.
  • Banded Lat Stretch x 30s each side
  • Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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