top of page
Search

FRIYAHHHH 03172023

Banded uneven Towel Pull-ups6 sets of Max reps


*alternate sides per set (3 sets/side)

**Choose a band that allow you to do a minumum of 7 reps on the first set. If you don't need a band to do 7 reps, do it bandless


3 alternating sets

-16 gorilla rows tempo 31x1


-10 single arm thoracic ring rows


Alternating Dumbbell Hammer Curl 3 sets of 20

*no grind reps / 10 per arm


WOD


Every minute for 20 minutes

Minute 1 30 Wall Ball Shots @ 20/14 lbs

Minute 2 Walking Lunge  for 45 seconds

Minute 3 Row for 45 seconds for max calories

Minute 4 Wall Sit for 30 seconds

Minute 5 Rest

*Wall balls are 30 seconds max reps

*Unloaded walking lunge and wall sit

156 views0 comments

Recent Posts

See All

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Thursday04182024

Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest reapeat! -Or - Quarter final workout #1 3 rds for reps : Work for

Wednesday 04172024

Strength EMOM 10 10 Weighted glute bridges/bar 12 bent over rows / bar WOD RX AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry (run if you can ) – Partners run together and br

Komentarai


bottom of page