WOD for Friday, Aug 14, 2020

Strength 14-08-2020

A)
Floor Press
HEAVY 3 in 6 sets. Rest 2:00
– Use a medium shoulder-width grip

B)
1-Arm KB Rows
1/3 x 10 each. Rest 30s.
– 1 warm-up set + 3 work sets

C)
Rollback Triceps Extensions
1/2 x 10-15. Rest 30s.
– 1 warm-up set + 2 work sets

Conditioning 14-08-2020

Max Reps of:
2:00 Push-ups
2:00 Sit-ups
2:00 Air Squats
2:00 Banded Pull-aparts

Extra Credit 14-08-2020

  • Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
  • Biphasic Lat Stretch x 60s each
  • Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

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