WOD and Weekly Preview: Monday, December 1, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (Starting today, add neck circles and dowel side bends to routine)

(C) Warm Up WOD: 30s Movement, 30s Hold: Burpees, Plank, Push Ups, Superman, Tuck Ups, Hollow Body, Air Squats, Squat Hold, Wall Balls, Handstand

(D) Press 5-5-5-5 (12 min), alternating with 10-15 Barbell Snatch Grip Behind the Neck Presses

(E) Bench Press 3-3-3-3-3 (18 min)

(F) 6 Min AMRAP 10 Superman Rocks, 10 Russian Plate Sit Ups, 10 KB Sumo Deadlift High Pulls

(G) Cooldown Jog

Bro Time/Lady-Bro Time

  1. Bicep Curls: Warm Up, then 4x3-5 Reps, Heavy
  2. Zottman Curls 3x8-12, 2x Max Out, Light, to Medium Light Weight ... Alternate with 3x8-12 Tricep Extension Using Same/Close to Same weight

Quarter 4. Week 10