WOD: April 30, 2019

PUSH/PULL

STRENGTH

• Chaos Bench Press or Banded Bench Press – 5 x 5
  Note: Make sure to do 2-3 “bar-only” warm up sets.

CIRCUIT 1 – 3 Rounds

• 3-min Run or 15c Ride
• Banded KB Tricep Extensions x 10
• Band Resisted Push Ups x 10
  Advanced: Chaos Push Ups x 10

CIRCUIT 2 – 4 Rounds

• Explosive Band Press x 10
• Eccentric Side Step Up x 6 (each side)
  4-6 secs on the descent
• Hollow Body Hold w/ Single Arm Press x 8-10 (each side)
• Banded Row w/ 2 second Hold x 8-10

CORE – 6-20-10

6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.

• Loaded Dead Bug
• Plank Reaches

• Band Resisted Lateral Plank Walks
• Shoulder Taps