Monday 4.3.17

Ryan C. caught in a moment of ultimate focus.

Ryan C. caught in a moment of ultimate focus.

Strength:
Wrist Curls
Every 2 minutes for 8 sets:

Wrist Curls
Set 1 - 10 reps @ 65%
Set 2 - 8 reps @ 70%
Set 3 - 6 reps  @ 75%
Set 4 - 4 reps @ 80%
Set 5 - 3 reps @ 85%
Set 6 - 2 reps @ 90%
Set 7 - 1 rep @ 100%
Set 8 - 1 reps @ 100%+

Record this number!

WOD:

Chipper
20 Single Arm Push-Ups (feet as wide as possible)
30 Sledgehammer Slams on tires
40 1-Arm pull-ups (one hand hold the bar, one hand holds your wrist)
50 Ab-mat sit-ups with a twist or punching movements at the top
60 Bent over reverse DB flys
70 Single Jump rope - jogging style
100m Duck Walk with Barbell on your back (135/95)
80 Strict Press alternating in front and behind the neck;  full extension of elbows not required.
90 Ab-mat sit-ups with a partner punching you in the stomach as you come up
100 Double-Unders (knees coming up as high as possible), then THROW YOUR ROPE to the freakin' ground.
Finally,
Chase and catch one chicken.

PLEASE WATCH DEMO VIDEO BELOW:



 

Mandi Reading