Tuesday November 17th WOD

Warm up:  3 minute jump rope+ 3 rounds of

-8-10 Strict ring rows

-30 second Sampson stretch

-8-10 Plank position with shoulder taps


Strength:  Bench

-3x80, 3x85, ME at 90%

-All with spotter

WOD prep:  Correct lunge positioning, Push press build

Conditioning:  Every minute for 16 minutes:

0:00-1:00  6-8 Weighted lunges (sub regular lunges for beginners)

1:00-2:00  8-10 Lateral hops 24/20” over an elevated PVC pipe (sub plates for beginners)

2:00-3:00  10 Push press 115/75, 95/55, 75/35

3:00-4:00  ME L-sit hold (Rings or box) + 6-8 Ab mat sit ups

Post:  Foam roll and stretch

Nick ProhaskaComment