Search

spectrumfitmo
- Jul 11, 2019
- 1 min read

7/11/19

Warm up

3 rounds

20 plank jacks

12 shoulder taps

5 wall walks

4 hip cradle stretch

>work up to wod weight on movements

WOD

run 800 m

15 dead lift (125/150 lbs)

15 burpees

run 400 m

12 dead lift (125/150 lbs)

12 burpees

run 200 m

9 deadlifts (125/150 lbs)

9 burpees

2 views0 comments

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

70

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

50

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,

20