WHITEBOARD – 22 January 2015

Workload: 
A1. Close Grip Bench Press: 4 Sets of 6
*Grip should be shoulder distance, no further out.
**Bump up load from last weeks sets of 10
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
Then:
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 12s
**If this is easy put hands up on a raised surface making the press a deficit.
Then:
Row: 
Six 60s rows
*Rest 70s and repeat
**Post total Calories
Notes: Post comments. instructions are throughout the workout.
Comments
One Response to “WHITEBOARD – 22 January 2015”
  1. Kevin Olds says:

    Bench 195# x 10 x 3
    WOD RX’d 141 calories

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