9.5.2014

 In WOD

Warm Up

Run or Row 250m

Dynamic Drills

Shoulder Mobility and Pec Stretch

Then 2 Rounds

  • Scap Push Ups x 10
  • Ring Rows x 5
  • T Push Ups x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 8-10 reps @ 20X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 reps @ 20X1 – Rest 60 seconds
  • A3: Hollow Hold x 20-30 seconds – Rest 60 seconds

B. 4 Sets

Against a 2 minute clock:

  • Row or Run 250m
  • HR Push Ups x max reps in time remaining

Rest EXACTLY 2 minutes between

Score is total number of push ups.