March 25th, 2017 – Washed Up Athlete Training

WOD

12 Minute AMRAP

  • 7 Hang Cleans (135)
  • 14 Box Jumps
  • 14 Burpees

 

Power/Speed

8 Minute EMOM

  • Plyometric Push-Up x3

 

Hypertrophy/Endurance 

A1.) Barbell Bench Press 4×6-8

A2.) Lat Pull-Down 4×6-8

 

B1.) Dips 4×8-12

B2.) T-Bar Row 4×8-12

 

C1.) Standing DB Curl 3×12-15

C2.) Machine Tri-Extension 3×12-15

 

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