16-May WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 5x5 (80kg)

Wide 5x5 (70kg)

Narrow 5x5 (50kg))

Seated machine Row 5x5 (105kg)

BO DB Row 5x5 (32.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4 Rounds of -

6x Rope Pull down (47kg)

6x Rope Pull down (47kg)

6x Leg Ext 12 Plates

4 Rounds of - 

6/6x 17kg x2 

Then 

8/8x 11kg x2 Tri Cable Ext

6x Leg Ext 12 Plates

5 Rounds of -

80kg BW Calf Raise

5x RC 

5x BO Row

5x BC

(20kg BB)