Search

spectrumfitmo
- Apr 18, 2019
- 1 min read

4/18/19

Warm up

3 min bike

20 ft bear crawl

5 hand release push ups

+ 2 Rounds

3 inch worms

4 quad pulls

4 high kicks

20 min AMRAP

5 devil press (15/20 lb dumbbells)

14 weights lunges (use same weight as devil press)

20 Russian twists

run 100 m

2 views

Recent Posts

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 wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees

4Write a comment

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 Snatch 20 push ups

5Write a comment

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 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,

2Write a comment