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OUR BLOG

Sat.4.1.17

By CoachBo | In WOD | on March 31, 2017

Warmup:  ROM, dynamic stretches, 1 minute jump rope, 15 walking toe touches, 15 tuck jumps, 15 inchworms

WOD: 2 Rounds: each circuit for 8 minutes with 2 min rest between circuits; 4 rounds with 2 min to complete 8 reps of:

Circuit 1: Barbell Complex

RDL; Bent over row; Upright row; Press; Forward raise; OH Lunges (R2 = OH Squats)

Rest 2 minutes

Circuit 2: KB Complex

Pulse squat; Split squats; Step Ups; Narrow Squats, Sumo Squat; Pistols

Circuit 3: Banded Complex

Pull up; Lat Pull down; Lat Rows; Torso Twist, Bicep Curl; Tricep curls

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