T Bros Shoulder
Seated BB Strict Press with 2 sec negative
15 - 95
12 - 115
10 - 125 (9)
8 - 125 (6)
6 - 125 (4)
3 sets
Standing dbl KB alternating strict press, 35#
10 reps each arm
into
50 banded pull aparts at eye level, red band
Ring pull aparts for rear deltoids with 3 sec negative
3x12
12 min amrap
Bike cals
10-15-20-25-30-35...
Sandbag carry, 150#
25-50-75-100-125...ft
rest 3min
12 min amrap
Ski cals
10-15-20-25-30-35...
Single arm DB overhead walking lunge, 50#
25-50-75-100-125...ft
1st WOD: Finished 125 ft walk and 9 cals into the 35 set.
2nd WOD: Finished the 100 ft walk and 12 cals into the 30 set.
15min z2 bike
54 avg rpm
145 cals
No comments:
Post a Comment