Thursday 12/14/17

Thursday 12/14/17


1. Body Building Work
Bicep Giant Set
5 Sets of:
10 Seated Concentration Curls Right
10 Seated Concentration Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

*Minimal Rest Between Movements. Rest as needed between rounds!
*Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep!

2. WOD
For Total Reps
EMOMx16
1 Min: Max Jumping Lunges
1 Min: Max GHD Sit Ups (Sub: Med Ball Transfers - Light)
1 Min: Max Med Ball Cleans (Heavy)
1 Min: Max DUs (Sub-Speed Steps)

Active Recovery WOD
For Total Reps
EMOMx16
1 Min: Max Cal Bike
1 Min: Max Russian Med Ball Twists
1 Min: Max Cal Row
1 Min: Max Oblique Crunches (both sides within the 1 min)