WOD for Tuesday, Apr 17, 2018

Strength 17-04-2018

1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.
1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.
1c) Banded Pulldowns: 4 x 12-15. Rest 30s.

Conditioning 17-04-2018

AMRAP 18:00 with a partner:
250 Meter Row
10 Burpees over the Rower

  • One athlete completes a full round at a time
  • This workout should be around 75-80% effort today, significantly lower effort than Monday. This means you should be able to sustain your pace for the entire 18 minutes. Set a goal of completing all row intervals right around the same split.

Extra Credit 17-04-2018

1a) DB Kickbacks: 3 x 12-15. Rest 30s.
– 2110 Tempo
1b) Zottaman Curls: 3 x 10-12. Rest 30s.
– 3030 Tempo

Open Gym

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