11/28: Broke Wedneday

Written by josequan. Posted in Fitness

Triple Body Weight

STRENGTH

15 minute CAP
3 rounds for load and skill
5- Ring Dips (weighted)
10- russian twists with D-ball (over and back =1)
5- Ring Dips (weighted)
10- weighted sit ups (use DB or double KB’s)
5- Ring Dips (weighted)
10- V-ups

WOD

For 20 Minutes

Even Minutes: 5 Push Jerks (115/75 #)

Odd Minutes: 5 Toes 2 bar/ 5 Knees 2 elbow/ 8 V-Ups/ 10 Sit-Ups (Choose your scale depending on your skill level)

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside
Max Effort
Bench Press

Accessory Work
Barebell JM Press
3 – 5 Sets X 3 – 5 Reps

Triangle Push Ups
3 sets X 20 Reps

100 Standing Dumbbell (DB)/ Plate Tricep Extensions

Laying Side Raises
3 Sets X 20 Reps

Endurance
Run
50m Sprint
Walk to start as rest
10 X

Row
100 m Sprint
1 minute rest
8 X

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