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WOD - Friday, 2/2/2018

WU:
3 RFQ:
10 Wallballs
10 Cals Row
10 Burpees to 6” target

A. Strength: Thruster (13:00)
Build to a heavy triple - from the floor.

B. Conditioning:
CrossFit Games workout 15.5
For time
27-21-15-9
Cal Row
Thrusters (95/65)

Cap: 20 minutes

 

Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Triceps pull downs

 

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
 

Cap: 20 minutes

Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Triceps pull downs

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
 

The night before 15.5.

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