16 Apr 2016 – WOD

WORKOUT OF THE DAY

A) Repetition

8 x 30 seconds on : 60 seconds off, alternate between:
Bench press @ 60% of 1RM, for max reps
Strict chest to bar chin-up, for max reps

*Modifications
Strict C2B chin-up: bent over barbell row

B) Pressing

4 rounds, rest 1 minute between rounds:
12 Single arm strict press, left arm @ tempo 21X1
- Rest 15 seconds - 
12 Single arm strict press right arm @ tempo 21X1

C) Swole Supersets

Alternating EMOM x 9
Minute 1: 8-10 Bicep curls, tempo 30X1
Minute 2: 6-9 Ring dip, tempo 30X1
Minute 3: 5-7 T-bar row, tempo 30X1