Wednesdays training

WOD
pre wod - 3 rounds of
Kettle Bell Windmills x 10 on each side
Kip x 20
Lunge x 30 steps

Complete 5 rounds of:
Run x 500m
Pull Ups x 5
10 x Push Ups
15 x Air Squats

REST 3 min, then
5 min of
max wall ball shots @20/14lbs

UPPER BODY STRENGTH : PHASE 1/2017 WEEK 11
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Whippet x 8
Scap Push ups x 8

strength:
Complete 10 rounds of
Pull Ups x 2 @5115
Hindu Push Ups x 5

Complete 4 Rounds of:
Toes to Bar x 10 reps
Planche Leans x 10 reps

prehab & cool down:
Wall Cubans x 2 min