Tagged as: BENCHMARK

BENCHMARK BARBARA 4.2.17 (G)

PRO/ROOKIES: For time – 5 rounds of 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Squat, 3 min strict rest.

HEAVY DAY:
A. Super set 4*5 Hang Power Clean – 4*8 Push press
B. Super Set 3*12 side shoulder raises – 3 *15 – 12 Glute hamstring push up
C. Super Set 3* 30 sec battle ropes – 3*16 Plank to Push Up.
D. 3* 20-15 GHD sit ups loaded if possible.



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WOD 7.12.16 (MG)

PRO/ROOKIES: For time 50/35 Chest to bar/Pull Ups every time you break 7/5 Burpees then ANNIE 50-40-30-20-10 Sit Ups, DU.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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VIRTUAL TRAINING