WOD for Friday, Jan 31, 2020

Strength 31-01-2020

3 full rounds of;
"6-12-25 Protocol for the Triceps Group"
1a) Close Grip Floor Press In Bridge x 6. No rest.
1b) Rollback Triceps Extensions x 12. No rest.
1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00

Strength Part B 31-01-2020

3 full rounds of;
"6-12-25 Protocol for the Upper Back Complex"
1a) Barbell Rows x 6. No rest.
1b) Double Band Pulldown x 12. No rest.
1c) Banded Facepull-aparts x 25. Rest 2-3:00

Extra Credit 31-01-2020

  • Oscillatory foam roll lats x 60s each side.
  • Biphasic Lat Stretch x 60s each side
  • Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa