WOD

Tuesday Group Workout Solana Beach Gym

By September 10, 2019 No Comments

A1. KB Halo; 3 x 6-8 each direction (light to mod load)

A2. Segmental Pull Up Negatives (pause with chin over bar then at half-way point and finally just before full extension); 3 x 3-4 reps

*Strict Segmental Pull Ups (pause just after initiating, half-way up, at top and same on the way down); 3 x 4-6 reps

**Wtd Segmental Pull Up (same pauses as above); 3 x 3-5 reps

A3. Neutral Grip DB Bench Press @ 30X0; 3 x 12-15 Reps

*/**CGBP (very close-grip) @ 21X1; 3 x 8-12 reps

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For Time:

9-15-21

Push Up / *Ring Push Up / **Clapping Push Up

Med Ball Slams (mod to tough)

200m Run after each round / **400m Run

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1-2 Rounds (Time Permitting):

12-15 COS 90/90s

10-12 COS Tiger Walks per side

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