by Bill | Jul 25, 2019 | Strength, WOD
STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 12: 90 Ft. Overhead KB Carry (right) 90 Ft. Overhead KB Carry (left) 15 DB...
by Bill | Jul 18, 2019 | Strength, WOD
STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 16: 10 Pull-ups 10 Box Jumps w. step down (24, 20) 200 Meter...
by Bill | Jul 1, 2019 | Skill, Strength, WOD
METCON 10 RFT: 5 Strict Pull-ups (change grip every 2 sets i.e. pull-up, Chin-up, wide, medium and close grips) 10 Bar Dips 15 Barbell Rows (95, 65) Rest 60s 21:00 Cap Rx+:(Ring Dips) (135, 95) Then, Rest 5:00 and complete 5 Rounds, not for time: 20 Banded Pull-aparts...
