Wednesday 190710

General Warm-up

3 RNFT:

:30s Plank

4 Glute Bridge Walk-outs

5 Push-ups

 

Strength

Romanian Deadlift

6 reps @70-75% x 4 sets; rest 2:00-3:00 between sets

 

Workout Of The Day

EMOM x 12 (4 rounds)

Min 1- 4-10 Strict Ring Dips; Strict Bar Dips; Assisted Bar Dips; Elevated Push-ups (hands on plates)

Min 2- 1-2 Rope Climbs; 4-10 Assisted Supinated Grip Chin-ups

Min 3- 8-12 Pike Pulses; 8-12 V-ups

 

Accessory, Recovery, Community

Shoulder Rotation Robots 20-30 reps w/ pause at top of each rep

 

Supplemental Work

Wednesday

D1. Double KB OH Carry

40yds x 3 sets; rest 1:00 between sets

 

D2. CrossOver Pull-down

12-15 reps x 3 sets; rest 1:00 between sets

 

Crossfit Enhance