WOD for Friday, Mar 30, 2018

Strength 30-03-2018

1) Speed Bench Press: 9 x 3 @50%, every 60s.
– Change Grip every 3 sets ie. close, medium, and wide grip.
– Class will do floor press

2) Banded Alphabet: 2 Sets on each side. Rest 60s.
– Small letters with these + squeeze abs hard!

Conditioning 30-03-2018

AMRAP 18:
Row 400 Meters
Overhead KB Carry x 30m. (20/12kg)
10 Barbell Rows (60/42.5kg)

  • Rx+: 24/16kg for OH Carry
  • Alternate Options: Row = 1 x stairs, 15/12 Calorie Bike or Ski Erg

Extra Credit 30-03-2018

1a) Barbell Curls: 3 x 10. No rest.
1b) Alt. DB Curls: 3 x 10 ea. No rest.
1c) Elbow Out Tricep Extensions: 3 x 15. Rest 60s

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