1.) Wild Alpaca
5 rounds
Single Arm Dumbbell Waiter Carry 20m each arm. You choose weight, heavy.
7 Chest to Bars
5 Bar Muscle Ups
5 rounds
Single Arm Dumbbell Waiter Carry 20m each arm. You choose weight, heavy.
7 Chest to Bars
5 Bar Muscle Ups
2.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
note: please work hard and concentrate on your position. It’s really, really, really important to your overall growth at this gym. Trust me.
*3.) Row Session
AirDyne 60 minutes
*4.) Bench Press 5 x 8, rest 3 minutes. Work up load each set but do not fail.
After the last set
2 minutes Max Effort Push-ups. Must remain in a high plank, plank or low plank when resting. Knees touch ground and you’re done. Chest must touch ground each rep.
You must login above to log your score
Pauly VanderKelen
18:25 (100# DB)
Happy to complete this WOD Rx with all those bar MUs! / HR & SM complete / HBBS pause doubles up to 265# / Bench press 3@205# 2@215# 27 push-ups directly following the fifth set
0
0
Theresa Rosenquist
16:?? (scl'd)
#40 DB & Jumping BMU > HR/SM > 50 GHSU 1:54 > MU & HSW prog (Freestanding HS~10 sec!! =D !!)
14
0
Yvonne Otero
12:45
green & blue band c2b, 15# first three, then switched to 20#, mu progressions
14
0