WOD for Friday, Apr 13, 2018

Strength 13-04-2018

1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s.
3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets.

2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s.

Conditioning 13-04-2018

EMOM 20:
Minute 1: 15m each Arm Bottoms-up KB Carry (light)
Minute 2: 15 USA Swing (24/16kg)
Minute 3: 40 Double Unders
Minute 4: 15 Toes to Bar
Minute 5: 15 Ground to Overhead with a plate (20/15kg)

  • Today's piece should be done around 70% effort meaning you're able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up.

Extra Credit 13-04-2018

Rollback Tricep Extensions on the Floor: Max Reps in 4:00

Open Gym

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