10/20/15

10/20/15

 

MAIN WOD
1. “Notorious”
3 Rounds:
Row 500 Meters
12 Deadlifts (III-225/155, II-190/130, I-155/105)
21 Box Jump Overs (24″/20″)

2. Sculpting
3 rounds not for time:
10 Standing Bicep Curls (Heavy)
10 Seated Tricep Presses (Behind head)
10 each arm Bent Over Tricep Extensions w/ 2 sec squeeze at top

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LEVEL III
1. Conditioning
3 RFT:
Row 500 Meters
12 DL (275/185)
12 Box Jump Overs (30"/24")

2. Conditioning
5 RFT:
6 Bench Press, (III-225/155, II-190/130, I-155/105)
12 Double KB Russian KBS, 1.5/1-pood

3. Sculpting
3 rounds not for time:
10 Standing Bicep Curls (Heavy)
10 Seated Tricep Presses (Behind head)
10 each arm Bent Over Tricep Extensions w/ 2 sec squeeze at top