WOD

09.10.18

WARM UP

General & Specific

STRENGTH & GYMNASTICS 

Every 2’ 30” x 4-5 sets perform :

Back Squat – 4 reps @80/85% 1RM

WOD

4 sets for max reps each station of:

Dumbells @45/25lbs

1’ Alternating Leg DB Forward Lunges

1’ REST

1’ DB Burpees

1’ REST

WARM UP

General & Specific

STRENGTH & GYMNASTICS 

Every 2’ 30” x 4-5 sets perform :

Back Squat – 4 reps @climbing

WOD

4 sets for max reps each station of:

Dumbells @30/20lbs

1’ Alternating Leg DB Forward Lunges

1’ REST

1’ DB Burpees

1’ REST

WARM UP

General & Specific

STRENGTH & GYMNASTICS 

Every 2’ 30” x 4-5 sets perform :

DB Stationary Split Squat – 6-8 reps/leg @climbing

WOD

4 sets for max reps each station of:

1’ Alternating Leg Forward Lunges

1’ REST

1’ Burpees no jump

1’ REST

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