9/13/19spectrumfitmoSep 12, 20191 min readWarm up2 rounds5 inch worms5 rig squats 400m run strength: boulder lifts 10 min EMOM > complete 4 lifts (10-30 lbs)WOD2 rounds 30 seconds WORK / 30 second REST- DB snatch (5-20 lbs)- plank hold - box jumps - Sumo deadlift high pull w KB
Warm up2 rounds5 inch worms5 rig squats 400m run strength: boulder lifts 10 min EMOM > complete 4 lifts (10-30 lbs)WOD2 rounds 30 seconds WORK / 30 second REST- DB snatch (5-20 lbs)- plank hold - box jumps - Sumo deadlift high pull w KB
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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