Monday, July 16, 2018

2018-07-17 WOD

Black Widow Week

"Brotate"
For time:
...40 Strict Pull Ups
...50 Calorie Assault Bike (Legs Only)
...60 Bench Press (135/95#)
...70 Weighted Step Ups to 20"" (30/20#)
...80 Hammer Curls (40/side)
...90 OH Lunges (55/35#)
Complete one max effort set of each movement. Rotate to the next upon failure. Continue until all of the reps are completed.



COMPETITORS

"Brotate"
For time:
...40 Strict Pull Ups
...50 Calorie Assault Bike (Legs Only)
...60 Bench Press (135/95#)
...70 Weighted Step Ups to 20"" (30/20#)
...80 Hammer Curls (40/side)
...90 OH Lunges (55/35#)
Complete one max effort set of each movement. Rotate to the next upon failure. Continue until all of the reps are completed.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

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