Monday, March 12, 2018

Mon., March 12, 2018

WOD:


A.
Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side

CW: 35# DB for DBP
LW: 20# DB fr DBP

B.
Complete as many rounds and reps as possible in 12 10 minutes:

9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings

CW: 4 Rds. plus 9 DPP, 9 PU's
LW: 4 Rds. plus 9 DDP, 6 PU's

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