Wednesday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 cuff isolation 

5 inchworms 

+

3 Round 

10 cal AB 

10 cal row 

12 sit-ups 

 

Warm-Up

Dynamic 

 

Strength

A.) 5 Sets 

4 Bench Press 

6 Strict Chin-Ups 

8-10 DB Bent Over Row 

 

B.) 5 Sets 

50m Sled Pull Forwards @ 135/95

50m Sled Pull Backards @ 135/95

100m Farmer Carry 

 

Cool Down 

1.) 5min row – moderate 

2.) 2min pike stretch 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

30sec roll hamstrings 

2018-09-09T20:57:00+00:00 September 9th, 2018|WOD|