11-15-19

Preacher curl w str bar over ghd

15-15-12-12-10

45,45,50,50,55

Str bar skull crushers

15-15-12-12-10-8

45,45,55, 60,65,65

Seated single arm db curl 3 sec neg

3x12

25lb

Reverse grip Banded tricep push down w pvc

3x30 w red band

Str bar chest curl neg

2x10 w 3 sec neg

75, 75

Db overhead tricep ext

2x10

50, 60

Conditioning
"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

Did as single:

R1: 1:44

R2: 1:47

R3: 1:49

R4: 1:51

R5: 1:50

R6: 1:44

All ub

11-12-19

STRENGTH:

4 ROUNDS:
1 LAP BARBELL FRONT RACK WALKING LUNGE (135/95) + 30 SEC STATIC PUSH UP HOLD WITH SQUEEZE

WOD:

5 ROUNDS:
1 MIN CAL BIKE
1 MIN WALLBALLS (20/14)
1 MIN PLANK HOLD
1 MIN BACK SQUAT (75/55)
1 MIN REST

Bike: 17,15,12,11,12

Wb all 20 ub

Squats all 20