spectrumfitmoJan 20, 20191 min read1/21/19Warm up3 rounds5 push ups 10 sec bar hangs 20 bar tapsStrength: 3 position KB or DB carry (farmer, front wrack, & over head)Build up to 4 or 5 setsWODFor 10 min 20 box jumps/step ups 15 thrusters 10 pull ups
Warm up3 rounds5 push ups 10 sec bar hangs 20 bar tapsStrength: 3 position KB or DB carry (farmer, front wrack, & over head)Build up to 4 or 5 setsWODFor 10 min 20 box jumps/step ups 15 thrusters 10 pull ups
Oct 15, 2019Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Oct 14, 2019Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Oct 11, 2019Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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