Click To Call: (636) 529-1605

Monday 1-20-2014

18
Jan

Monday 1-20-2014

Workout of the Day
Warm up 3 minutes dynamic, then 3 rounds:
Press/Push Press 8/4 (increasing load)
Divebomber Push-up 4
V-up 8

then
Push Press 5 x 5
-After your last set drop to 50% 1RM Press
-Complete as many reps as possible
Alternate
Russian Twist/Weighted Sit-up 5 x 8 each direction + 8
-After the Russian Twists perform 8 sit-ups with the weight on the chest
then
WOD (stagger start for larger groups)
-50 Wall Ball
-25 Renegade Rows ( 1 push-up, 1 row = 1)
-50 Double Unders
-25 Strict Pull-ups (sub Bent Row)
-50 Sit-ups

Post your scores to the Whiteboard.

Leave a Reply