WOD : 10/17/2017

Tuesday

CrossFit

1 Round of the following every 3 minutes for 24 minutes

3 Split Jerks (use a rack today) 
5 HSPU (Strict or Negatives only) 
5 Burpee Broad Jumps (same as a burpee but jump forward coming off the floor instead of up!) 

rest 5 minutes then rotate between the following three exercises with 60 seconds

4 sets of 6-8 Dips (tempo 31x0) 
4 sets of Single Arm External Rotation x 10-12 reps per arm (use a DB or small plate) 
4 sets of Meadow rows x 10-12 reps per arm

Strength
A1 - Push Press

3 sets of 5 (not a 5 rep max, work up to a challenging set of 5) 

B1 - Bench Press
5 x 40% 
5 x 50% 
5 x 60% 

C1 - Chest Supported Db row
4 sets of 10 reps at tempo 3010
C2 - Rear Fly Delt On 45 degree back extension
4 sets of 30 reps (light weight!) 

D1 - Tricep Push Down (cable or banded) 
2 x 15
D2 - Zottman Curls
2 x 15