top of page

7/27 WOD


1000 Meter Row or 800 Meter Run or 60 Cal Assault Bike


Back Squat

1 x 8 @ 61%

1 x 8 @ 66%

1 x 6 @ 75%

1 x 6 @ 80%


Front Squat

1 x 5 @ 70%

1 x 5 @ 75%

2 x 5 @ 80%


Accessory Work

Plate Pinch Bench Press

4x15


Alternating Dumbbell Bicep Curls

4x15/15


Jackknives

Accumulate 60

19 views0 comments

Recent Posts

See All

4/24 WOD

Deadlift 6 x 5 @ 85% Bench Press 6 x 5 @ 85% *Super set the above movements Then 20 Rounds For Time 3 Burpees to bar 2 Box Jump Overs 1 Slam Ball or Sand Bag Clean (heavy)

4/23 WOD

Barbell Elevated Box Row 4x5 (Moderate to heavy) Then Tabata Z-Press Then 10 Rounds: 10/8 Calorie Row 10 Push Press (75/45) 50 Meter Shuttle Run

4/22 WOD

Back Squat 6 x 5 @ 75% Then 3 Rounds: 40 Double Unders 20 Deficit Push-ups 30 Double Unders 10 Deficit Push-ups (45s/25s) Then 4 Rounds - Rest as needed 15/15 Side Plank Hip Touch 15 Heel Over :20s Ho

コメント


bottom of page