WODs

4.29.19

04/28/2019

4.29.19

 

A.

 

Five sets of:

 

Bulgarian Split Squat x 6 reps each leg @ 30X1

 

Rest 30 seconds after each leg

 

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

 

Rest 60 seconds

 

 

 

**Use the same load used on April 5, 2019 – which was your 8-RM. If you missed that session, use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.

 

 

 

B. Conditioning

 

Two sets for times of:

 

50 Calories of Rowing

 

50 Wall Ball Shots (20/14 lbs)

 

Rest 5 minutes

 

Note times for both sets.

 

 

 

Optional Accessory Work:

 

 

 

A.

 

Three sets of:

 

20 Dumbbell Lateral Raise

 

20 Dumbbell Front Raise

 

20 Dumbbell Strict Overhead Press

 

(perform as a complex.)

 

Rest 2 minutes