WOD for Tuesday, Nov 12, 2019

Strength 12-11-2019

1a) Glute Bridge DB Floor Press: 4 x 10. Rest 30s.
– use the same weight or slightly heavier than last week
– Longer rest due to the one arm work

1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 4 x 15 each. Rest 30s.

  • 4 work sets.

Conditioning 12-11-2019

Every 4:00 x 4 sets:
30m Front Rack KB Carry
10 Double KB Clean + Push Press @24/16kgs
30m Front Rack KB Carry

Extra Credit 12-11-2019

Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Then,
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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