WOD WOD, 2019-09-09

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Monday

Warm-up
Warm-up
Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS, 7-10 Reps Each
Cal Row (stays same each round)
Squat → FS → OHS (pvc)
Push-up→ Ring Support → Dip Negative
Scap Pull-up → Chin-up → Pull-up
Sit-up → Leg Lift → Hanging Knee Raise

Strength
Push Press (3-3-3-3-3)
3-3-3-3-3
Push Press*

*Build to 3RM Push Press.

Workout
Metcon (3 Rounds for reps)
3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-

Score is combined reps for both cals and push press.

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