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Home WOD - Mo 18.01.21

Warmup

5 Min for quality:

6 Reverse step lunge each leg

6 Push-up

-Then-

2 Rounds

10 Forward arm circles

10 Side to side arm swings


Full Kit

Strength

4×2 Seated strict press

*Build to a heavy double for the day recording your heaviest 4 sets

*Rest 3 min between sets


Workout

8 Rounds:

10 Dips, pick weight

-Rest 15s-

5 Bench press, pick weight

-Rest 15s-

8 dumbbell fly, pick weight

-Rest 1 min-


Limited Kit

Strength

4x 10-15 Seated DB/KB strict press,

*Rest 3 min between sets


Workout

8 Rounds:

10 Chair Dips

-Rest 15s-

10 Push Ups, 1 arm on KB/DB

-Rest 15s-

8 close grip Push ups

-Rest 1 min-


No Kit

Strength

4x 10-15 Handstand Push up,

* Feet on Chair or pike HSPU

*Rest 3 min between sets


Workout

8 Rounds:

10 Chair Dips

-Rest 15s-

10 Wide Grip Push Ups

-Rest 15s-

8 Close Grip Push Ups

-Rest 1 min-





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