Tuesday 4/20/10 WODs
Capital Main WOD:
Warm up:
Run 400m
Push press review
20 dumbbell snatches (10 each arm)
20 back extensions
WOD:
Using a single heavy dumbbell, once thru for time:
15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)
** Rx’d weight for thrusters is a 60 / 40# dumbbell, but scale as needed. NO weight no the one-armed pullups.
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Capital Barbells, Dumbbells, Kettlebells WOD:
Squat = 3 Sets of 5 Reps
Bench Press = 3 Sets of 5 Reps
Hang Power Clean = 5 sets of 3
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