Wednesday February 18, 2015

Warm Up-

3″ KB Swings

Then, 2 RFQ:

2RFQ:
10 Barbell DL
:30 glute bridge hold w/ plate on hips (45/25)
10 Barbell Pendlay rows
:30 active (1″ from bottom) ring dip hold

 

Strength-

12″, or 16″ Ping Pong (Athletes Choice on number sets)

A: :20 Max Rep DL @ 85%+ (Does not follow 30X0 tempo)

B: 5 Pendlay rows (heavy as possible w/ perfect form)

C: :30 max rep alternating KB suitcase Dead Lift (2×70/44) *use a KB on each side but only pick up one alternating (does not follow 30X0 tempo)

D: Rest

 

WOD-

3-6-9-12….etc. reps of:

Ring Dips

Back Squat 155/105 (from ground)

*After each set perform 4 Strict C2B Pull Ups(band if needed), or 2 MUs (Ring, or Bar)

8″ Time Cap

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282