09 Apr 2016 – WOD

Don't forget, the Birthday BroDown is this Sunday 10 April from 10.30 am!

WORKOUT OF THE DAY

A) Repetition

3 rounds:
Max deficit push-ups
Run 200m
Max strict chin-ups (Box chin-up / chest to bar hold)
Run 200m

B) Strength / Assistance

4 rounds:
12 Push press, unbroken
Rest 30 seconds
12 Rear delt fly, tempo 20X1
Rest 30 seconds
12 Ring rows, tempo 20X1
Rest 30 seconds

C) Swole Supersets

3 rounds of:
12 Barbell curls
12 Rolling tricep extensions
Rest 60-90 seconds