WOD : 10/10/2017

Tuesday

CrossFit

5 minute AMRAP of the following

5 Shoulder to Overhead (185/135) 
10 Deadlifts (185/135)

rest 5 minutes

Rotate between the following two exercises with 45-60 seconds rest between sets

Strict Press (at tempo 4010) 
10-10-10-10
Barbell Bent Over Row (at tempo 4010) 
10-10-10-10

Closeout
3 x 5-10 reps of strict TTB (sub hanging knee raise)


Strength - 
A1 - Bench Press

5 x 80% 
3 x 85% 
1+ x 90% 

B1 - Incline DB bench Press
5 sets of 12-15 reps at tempo 1010 and rest 60 

C1 - Chest Supported Db row

3 sets of 10 reps at tempo 3010
C2 - Rear Fly Delt On 45 degree back extension
3 sets of 30 reps (light weight!) 

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