http://www.youtube.com/watch?v=HUvBTb-0lH8
A. STRENGTH (Day 3/Week 3)
Reverse Hyper (Light Weight) – 3 x 15
Hollow Rocks – 3 x 20
Dumbbell Alternating Press – 3 x 10 (20 reps total)
Close Grip Bench – 3 x 12
Bentover Rows – 2 x 15
Reverse Curls – 2 x 10
Back Squat – 5 x 5
Pull-overs – 1 x 20
RDL – 1 x 15
Pull-overs – 1 x 20
Weighted Sit-ups – 3 x 30
B. Sled Pulls – Marching Band Steps
6 x 50 yards <->
C. GYM MET-CON ONLY
-Post results under comments
Reverse Hyper (Light Weight) – 3 x 15
10#-10#-10#
Hollow Rocks – 3 x 20
Done
Dumbbell Alternating Press – 3 x 10 (20 reps total)
45#-45#-45#
Close Grip Bench – 3 x 12
135-165-175(10)
Bentover Rows – 2 x 15
135-145
Reverse Curls – 2 x 10
75-75
Dumbbell Bent Rows 3×8
100-100-100
Back Squat – 5 x 5
315-315-315-335-
Pull-overs – 1 x 20
55(DB)
RDL – 1 x 15
215
Pull-overs – 1 x 20
55(DB)
Weighted Sit-ups – 3 x 30
55-55-55
B) Skipped
Rev Hyper: 10-10-10
Hollow Rocks: Done
DB alternating Press: 25-25-25
Close Grip Bench: 80-85-85(6)80(6)
Bent over rows: 85-85
Rev Curls: 40-40
BS: 135-145-155-165-175
Pullovers: 50
RDL’S: 175
Pullovers: 50
Weighted sit-ups: 50-50-50
* Did sport gym WOD