WOD
Monday Jan 8th, 2018
WARM UP & MOBILITY
Follow the Coach
SWOD
(Time Cap 25min)
A) Barbell Bench Press 4×10 (65% of 1RM of B.P.)
[rest 30-60seg btwn sets]
B1) Dumbell Incline Chest Press 4×15 (Heavy as possible)
B2) Weighted Butterfly Sit-ups 4×20
[rest 60-90seg. btwn round]
C) One-Dumbell Triceps Overhead Extension 3×20 (Heavy as possible)
[rest 30-60seg. btwn sets]
WOD
12min AMRAP:
25ft. Dumbell OH walking lunges #35/20
12 Handrelease Push ups
25ft. Dumbell OH walking lunges #35/20
50 Dumbell mountain climbers
ACCESORIES
A) Cable Triceps Pushdown 3×15 (Heavy as possible)