WHITEBOARD – 05 February 2015

A1. Close Grip Bench Press: 8 sets of 2
*Grip should be shoulder distance, no further out.
**Bump up load from last weeks sets of 3
A2. Weighted Shoulder Dislocates: 4 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 12s
**If this is easy put hands up on a raised surface making the press a deficit.
Tabata Row (20s on, 10s off)
8 intervals
*Rest 120s
8 intervals
**Post total Meters
Notes: Post comments. instructions are throughout the workout.
One Response to “WHITEBOARD – 05 February 2015”
  1. Kevin Olds says:

    225# x 8 x 2
    WOD RX’d 1706m

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