5/20/15 Wednesday

Performance

A. Paused Bench Press; 2 reps Every 90sec x 8 sets

*increase load to tough 2 reps

B. Single-Arm Dumbbell Bench Press @2012; 8/side x 4 sets, rest 45sec b/w sides

C. Powell Raise; 10-12/arm x 3 sets, rest 30sec b/w arms

 

D. Three sets of:

60 seconds of Max Reps Strict Supinated Pull-Ups

Rest 60

60 seconds of Hollow Hold or Rocks

Rest 60

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60

 

 

Competition

Wod will be posted at gym