Warmup: ROM, Dynamic stretches, 400m run then 30-20-10 of Push ups and Flutter Kicks WOD: EMOM for 10:00, with bar 5 Barbell Rows 5 Behind the Neck Press then 25:00 AMRAP: 400m Run 20 Front Rack Sandbag Lunges 10 Ring Dips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches 5 x 150m sprint rows with :30 rest WOD: 3 Rounds, using the same bar for all: 200m Run 5 Strict Press (45/65#) 5 Push Press 5 Thrusters then 3 Rounds Max Rep Seated Press 10 Renegade Rows (DB) Max Rep WTD Sit Ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches 5 x 150m sprint rows with :30 rest WOD: 3 Rounds, using the same bar for all: 200m Run 5 Strict Press (45/65#) 5 Push Press 5 Thrusters then 3 Rounds Max Rep Seated Press 10 Renegade Rows (DB) Max Rep WTD Sit Ups Cooldown: Roll out and stretch
CONTINUE READING