top of page
Search

Monday April 5th WOD

Core Work:

Tabata: 20sec on, 10 sec off (4min total)

Crunches x 4

Elbow Planks x4

Tabata

Farmer carries (you will walk around the gym holding a KB or DB in each hand for 4 rds tabata style)


Strength: Shoulder Press 5x5 @ 82.5 %

In between working sets complete:

  • Banded Face Pulls 3x10

  • Bent over rear delt row 3x10

Conditioning:

12min Amrap:

200M Run

4 Push up + Renegade Row (Push up +Left/right row is one Rep)(40/25)(35/20)

Run 200 Meters

10 HSPU or DB Kneel and Press


42 views0 comments

Recent Posts

See All

8 min partner Amrap, one partner working at a time: 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (95/65)( 75/55 lbs) — rest 2 min 8 min partner Amrap, one partner working at a time: 5

Strength: Snatch Balance + OHS Work up to a heavy single Conditioning: 10 rds (15min Cap) 8 Clean and Jerks (95/65) 10 Burpees over bar

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: Open Wod 15.1 9min AMRAP 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) The

bottom of page