WEDNESDAY 04/27/2016

STRENGTH

DB SHOULDER PRESS 5 X 8 PER ARM

DB/KB 2 ARM SHRUGS5 X 8

COMFORT.jpg

 

 

CONDITIONING WOD

FOR TOTAL REPS

HANG CLEAN/ SH TO OH RX=95/65 A=75/55 I=65/45

SIT UPS RX/A/I=FULL ANNIE SIT UP

LATERAL BAR JUMPS RX/A/I =2 FOOT TAKE OFF AND LAND LATERAL OVER BAR

3 MIN TO COMPLETE 2 ROUNDS 6-12-18 REST REMAINDER

4 MIN TO COMPLETE 2 ROUNDS 9-15-21REST REMAINDER

ADD 1 MIN PER SET AND 3 REPS PER EXERCISE EACH SET

                                  MINUTES=3-4-5-6-7

                                                 2 ROUNDS

HANG CL SH TO OH                 6-9-12-15-18

SIT UPS                                    12-15-18-21-24-27

LATERAL JUMPS                       18-21-24-27-30-33

CONTINUE PATTERN INCREASING MIN AND REPS FOR 5 SETS OF 2 ROUNDS PER SET-YOU MUST COMPLETE BOTH FULL ROUNDS IN THE TIME ALLOWED TO ADVANCE TO NEXT ROUND

SCORE IS TOTAL REPS-IF YOU COMPLETE ALL 5 ROUNDS THE TIE BREAKER IS THE TIME COMPLETED LAST ROUND