16-Sept WOD

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

SWOD:

Bench

Power 3x5 (95kg)

Wide 3x5 (85kg)

Narrow 3x5 (62.5kgx2, 60kg)

 

BO Row 3x5 (57.5kg)

BO DB Row 3x5/5 (37.5kg)

 

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

RC 3x5 (25kg)

 

4x Rounds of -

6x BB Drag Curl (30kg)

6x Rope Pull down (30kg)

 

Tri Extension 3x10 (20kg)