WOD NOTES:
Bring your tank tops, sleeveless shirts and cut off jean shorts.
Time to hit those beach body muscles.
“The best activities for your health are pumping and humping”
-Arnold Schwarzenegger
Fitness
Bench press 5-5-5-5-5
3 sets of complex:
Triangle push ups x 5-8
Standard or assisted push ups x 6-10
Band triceps kick back x 12-15
Rest 2-3 minutes
5 sets
10 Hollow rocks
10 Supermans
Performance
Bench press 5-5-5-5-5
3 sets of complex:
HSPU x 3-8
Ring dips x 5-10
Push ups x 6-12
Rest 2-3 minutes
5 sets
10 Hollow rocks
10 Supermans
Sport
Snatch
3@70%, 2 @80%, 1 @90%
3 @75%, 2 @85%, 1 @90%
2 @80%, 1 @90%, 1 @100% +
Snatch Pulls
4 x 3 @110%
RDL’s 5 x 3 AHAP
