WOD

08.04.19

WARM UP

General & Specific

STRENGTH

Front Squat – Every 2’30” x 5 sets perform 5 reps ~70%

WOD

3 sets for max reps every stations:

1’ Push Ups

1’ Jumping Squat

1’ DB Push Press @45/25lbs

1’ Calories Assault Bike or Row

1’ rest

WARM UP

General & Specific

STRENGTH

Front Squat – Every 2’30” x 5 sets perform 5 reps ~70% or climbing

WOD

3 sets for max reps every stations:

1’ Push Ups

1’ Jumping Squat

1’ DB Push Press @30/20lbs

1’ Calories Assault Bike or Row

1’ rest

WARM UP

General & Specific

STRENGTH

Russian Step Ups- Every 2’30” x 3-4 sets perform 10 reps/leg 

WOD

2-3 sets for max reps every stations (30″ work-30″ rest):

1’ Push Ups

1’ Air Squat

1’ DB Push Press 

1’ Calories Assault Bike or Row

1’ rest

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