Friday 11/21/25
- Sonia Romero
- Nov 20, 2025
- 1 min read
Warm Up- 8 min
Go over movements
WOD 5 Min On - 3min off-3X
5 plank-to-push-up
15 KB swings
10 Snatches
15 Wall Ball Shots
SKILL:4X5 Sumo Deadlift
4X12 RDL DB
4x6 Chin Up
top of page
Search
Recent Posts
See AllW arm Up 2 rounds 200 m Easy Row 10 Air Squats 10 Scap Push-Ups 10 PVC Pass-Throughs Barbell Prep 3 x With empty bar: 5 Hang Power Snatch 5 Push Press 5 Front Squats 5 Good Mornings Teams of Two 2 Ro
Warm-Up- 2 rounds 10 Ring Rows 10 Banded Pull-Aparts 10 Hollow Rocks 30 sec Dead Hang Strict Pull-Ups – 15 min 5 sets:3–5 reps Rest 60 sec Accessory – Superset x 3 10 Single-Arm Dumbbell Rows/side 12
Warm-Up – 10 min 10 Cat-Cow 10 Good Mornings with band 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift – 15 min 5 x 5 - SLOW and CONTROLLED Accessory Superset x 3 10 DB Romanian Deadlifts ( to
bottom of page
Comments