top of page
Writer's picturespectrumfitmo

1/15/19

Updated: Jan 20, 2019

warm up:

4 rounds

15 ball Slams

Bear crawl 50 meters


strength:

Strict Press 8X3 (start light, end heavy)


WOD

10 min AMRAP

10 burpees

10 sit ups

10 med ball cleans



5 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