Warmup: ROM, dynamic stretches, 10 pike push ups, 10 squats, 10 inchworms + pushup Strength: Strict Press 5 x 2 @ 85% 1RM WOD: 20:00 AMRAP 15 KB Swings 10 Wtd Step ups, ea. 5 Banded side steps, ea Cooldown: 5x Up/down dog; 1:00 pigeon, ea
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 seated press with PVC, 15 sit ups, 20 supermans Strength – Strict Press 5 x 2 at 85% WOD: 3 rounds (:20 w/:10 rest) with Dumbbell Renegade row, L Renegade row, R Lunge + Single arm thruster, L Lunge + Single arm thruster, R DB Snatch, L DB Snatch, R more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict pressWork – 5 x 2 @ 85% WOD:30-25-20-15-10-5Sit ups (GHD or ABMat)GHD Back extensionsstraight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 1-2 @ 85% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch
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