Monday, August 20, 2018

2018-08-21 WOD

Batman Cycle Week 5

Mainsite WOD 180812
For Time:
...100m Walking Lunge
...100 Push Ups
...100 Medball Squat Cleans (20/14#)
...100 Pull Ups
...100m Walking Lunge
Record time. Compare to scores on crossfit.com.



COMPETITORS

Mainsite WOD 180812 (Rx+1)
For Time:
...100m Walking Lunge
...100 Push Ups
...100 Squat Cleans (45/35#)
...100 Pull Ups
...100m Walking Lunge
Record time.



Bodybuilding, Total Body Focus
3 Sets
...10 Prone KB Row on Elevated Bench
...12 DB Alternating Curls
...6 Cals Tricep Ext on Ski Erg
...ME GHDSU Hold



Strongman
3 Sets
...MAX Effort Lateral DB Hold (25/15#)
*After third set, rest 1:00; then, MAX Rep Lateral DB raise (20/10#)



4 Sets
...10 Hollow Hold Banded Press Downs
...MAX Effort False Grip Hold (hold lacrosse ball if needed)

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