top of page
Writer's picturespectrumfitmo

1/30/19

Warm up

8 min tabata jump rope

(work 20 sec, break 10)


Strength:

Front Squat

5•5•5•5

(increase weight each set)


WOD

12 min AMRAP

10 thrusters

15 plate jumps

24 walking lunges

6 views0 comments

Recent Posts

See All

Oct 15, 2019

Warm 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, 2019

Warm 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, 2019

Warm 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...

Comments


bottom of page