WODs

7.25.19-Bring a Friend Thursday!

07/25/2019

7.25.19-Bring a Friend Thursday! 

 

 

 

A.

 

Three sets of:

 

Tempo Bench Press x 10 reps @ 21X1

 

(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

 

Rest 2-3 minutes

 

 

 

B. Conditioning

 

Four rounds for time of:

 

400 Meter Run

 

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)

 

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

 

15 Ring Dips

 

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

 

 

 

Friends:

 

Four rounds for time of:

 

400 Meter Run 

 

10 Single Arm DB S2OH (left side)

 

10 Single-Arm DB S2OH (right side)

 

10 Push-ups

 

 

 

*Friends hold only one DB in front rack position