banded pull down

Friday 4.17.2015

wodSTRENGTHA. 15 min to find 1RM Push Jerk B. 3 x 45 sec Lying DB Extension

CONDITIONING 9 Min AMRAP: *5 Pull Ups 5 Toe 2 Bar 20 Double Unders

Finisher 100 Banded Push Downs 

COMPETITION *CTB 3 x ME Muscle Up 5 min Triple Under work

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Wednesday 8.13.2014

wodSTRENGTHA. 1 RM Push Press B. 3 x 6 Single Arm KB Press

CONDITIONING 9 min AMRAP: 200m Run 15 Pull-Ups

Finisher 100 Banded Pull Downs 3 x 25 Banded Crunches 

COMPETITION 100 Push Ups in as few sets as possible 10 min MU work