12/7 WOD

Everlong
Dec 6, 2022
1 min read

Warm-up for the following:

AMRAP - 7 Minutes

2 Wall Balls

2 Box Jumps

4 Wall Balls

4 Box Jumps

6 Wall Balls

6 Box Jumps

*Add 2 Reps Per Round

Then

Deadlift

Every 2 Minutes for 6 Sets

Set #1 - 5 Reps @ 35% 1-rep

Set #2 - 5 Reps @ 45% 1-rep

Set #3 - 5 Reps @ 55% 1-rep

Set #4 - 5 Reps @ 58% 1-rep

Set #5 - 5 Reps @ 68% 1-rep

Set #6 - Max Unbroken Reps @78%

Recent Posts

See All

Thursday 01/22/26

General (3 min) x 2 :30 Jumping jacks :30 Air squats :30 Ring rows :30 Slow push-ups :30 High knees :30 PVC pass-throughs 3 Rounds 5 Strict Pull-Ups 7 Chest-to-bar ring rows 10 weighted step ups 18-mi

Wednesday 01/21/26

Warm-Up – 10 min 400m jog together (slow jog) 2 rounds 10 Good mornings (PVC) 10 Glute bridges 20-sec hollow hold 10 glute bridges Deadlift- Lift Heavy 5-5-3-3-3 WOD 4 Tabatas 1 min R&R Row KB Swing

Tuesday 01/20/26

Warm-Up 2 rounds 30 sec Row / Bike / Jump Rope 10 PVC pass-throughs 10 Scap push-ups 10 Air squats 20-sec plank Specific Warm 8 Push-ups 10 Banded pull-aparts Tempo Bench Press- Light load 3 sets x 5

everlong
fitness

12/7 WOD

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness