WHITEBOARD – 15 January 2015

A1. Close Grip Bench Press: 3 Sets of 10
*Grip should be shoulder distance, no further out.
**If last week was easy bump the load up but if you struggled to finish the last reps keep it the same.
A2. Weighted Shoulder Dislocates: 3 sets of 10
*Superset these with the bench. Slow and very controlled! 5-10lbs for most. TRY for a closer grip as your progress
On the minute for 5 minutes:
*Kick up to a handstand. Perform 1 Handstand Push-up and then drive the hands into the ground making the body into a pencil. Hold for 10s
**If this is easy put hands up on a raised surface making the press a deficit.
Tabata Calorie Row: 
6 Intervals of a Row
*Rest 70s and repeat
**Post total Calories
Notes: Post comments. instructions are throughout the workout.
2 Responses to “WHITEBOARD – 15 January 2015”
  1. kevineleven says:

    Today: Bench 225# x 10 x 1
    195 x 10 x 2

    10# dislocates

    WOD completed

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