2056:

By | Nov 13, 2018

2056: Wednesday 11/14
STRENGTH: split up into stations then finish each emom before moving to the nest station.
EMOM 4
10 db chest press (use a challenging load)
EMOM 4
5 kb RDL – kb must align in front of the primary toe
EMOM 4
8 bi-lateral bicep DB curl
EMOM 4
10 DB bent rows

wod: 8 minutes – focus on tempo and ROM not as many reps as….
4 wide grip push ups 2 2 2 1
6 air squats 1 5 1 1 (bottom target 1″ below parallel )
2 pull ups 0 5 2 0

Finisher: 2 – 4 rounds? – 30 sec. each pose
1. 3 legged dog
2. plank twist
3. side plank w/extended leg
4. side plank w/tree legs
5. plank curl
6. crescent lunge
7. crescent twist

Category: WOD