WOD

06.03.18

WARM UP

General & Specific

ACCESSORY

EMOM 12’ 

Min1 – Alternating Arm Dual DB Bent Over Row – 6-8 reps/arm

Min2- Lateral Star Side Plank – 20+20

Min3 – Strict Ring Dip or Parallette Push ups – 6-10 reps

WOD

Ladder 10>1 reps of:

DB Push Press@45/25lbs

DB Front Squat @45/25lbs

– Run 200mt at the end of each round

WARM UP

General & Specific

ACCESSORY

EMOM 12’

Min1 – Alternating Arm Dual DB Bent Over Row – 6-8 reps/arm

Min2- Lateral Side Plank – 20”+20”

Min3 – Parallette Push ups or push ups tempo 2020- 6-10 reps

WOD

Ladder 10>1 reps of:

DB Push Press@30/20lbs

DB Front Squat @30/20lbs

– Run 200mt at the end of each round

WARM UP

General & Specific

ACCESSORY

EMOM 12’

Min1 – Ring Rows – 6-8 reps/arm

Min2- Plank – 20”-30″

Min3 – Push Ups – 6-10 reps

WOD

Ladder 10>1 reps of:

DB Push Press

KB Goblet Squat

– Run 100mt at the end of each round or 25″ Assault bike sprint

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