9/3/14 Wednesday

Performance

A1. Bulgarian Split Squat @ 30×1; 6-8/leg x 5 sets,  rest 60sec

A2. Dumbbell External Rotations @ 2020; 6-8/arm x 5 sets,  rest 60sec

B.  In teams of three, with only one work station per team, and only one partner working at a time:

AMRAP in 6min:

Wall Balls

1min rest/transition

AMRAP in 6min:

Row calories

Competition

Wod will be posted at gym

7/31 Tuesday

A. 3 sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest :90 sec
Ring Rows x 8-10 reps @ 2020
(Get as horizontal as possible)
Rest :90 sec

B. 7 rnds for time of:
7 Pull-Ups (chest-to-bar for those who can)
14 Goblet Squats (24/16 kg)