050819

WEDNESDAY AKA HUMP DAY!!!

Warm Up-
-PVC Stretch
-Resistance Band Stretch

-5 Minute Row


WOD#1: Strength. Arms. 
3 Rounds

• 21's -Bicep Curls (7 from bottom to 90 degrees, 7 from 90 degrees to shoulders, 7 full)
• 21 - Lying Tricep Extension

***Increase weight each round ie: RD1= 20 lbs, RD2= 25lbs, RD3= 30lbs


3 Rounds

• Ring Curls - Failure
• Ring Dips- Failure

WOD#2: Endurance
FOR TIME
15-12-9-6-3

• Strict Pull Ups
• Handstand Push Up

COOL DOWN:
10 Rounds

• 10 Hanging leg raises

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