FRIDAY JULY 24, 2020
STRENGTH / FOUNDATION 12X1:00: 1- 8 CURL AND PRESS L/R 2- 10 DB ROW L/R 3- 12 PULLAPART WOD 5
STRENGTH / FOUNDATION 12X1:00: 1- 8 CURL AND PRESS L/R 2- 10 DB ROW L/R 3- 12 PULLAPART WOD 5
STRENGTH / FOUNDATION 5X2:00: 10 DEADLIFT + 10 PIKE PUSHUP WOD AMRAP 10:00: 12/9 CAL BIKE 10 SQUAT THRUST 8
WOD 25:00 CAP: 50-40-30-20-10 STEPUPS 24/20″ 100-80-60-40-20 DOUBLE UNDERS / MOD: 150-120-90-60-30 SINGLES 50-40-30-20-10 SITUPS COOL DOWN HOMEWOD 50-40-30-20-10 REVERSE
STRENGTH / FOUNDATION 10X1:00: ODD) 5 SA DB RACKED SQUAT L/R EVEN) 10-15 CLOSE GRIP PUSHUP WOD 10 ROUNDS, 15:00
STRENGTH / FOUNDATION 6X1:00: 3 DB PRESS + 3 DB ROW + 6 BURPEE WOD “DB BIG MAMA TABATA” 8
STRENGTH / FOUNDATION 12X1:00: 1) 10/10/10 T-Y-W 2) 20 SCORPION 3) :30 PLATE SQUAT HOLD WOD 20:00: CAP: 500-400-300-200-100-200-300-400-500M ROW
STRENGTH / FOUNDATION 10X1:00: ODD) 8 SA FLOOR PRESS L/R EVEN) 15 PULLAPARTS WOD 30-20-10, 15:00 CAP: MED BALL PRESS
STRENGTH / FOUNDATION 8X1:00: ODD) 5 SINGLE LEG DEADLIFT L/R EVEN) 10 HAMSTRING BRIDGES L/R WOD AMRAP 20:00: :60 LOW
STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) 10 BIRDDOG L/R 3) 2 TURKISH GETUP L/R 4) :30
STRENGTH / FOUNDATION 8X1:00: HIGH HANG SNATCH + LOW HANG SNATCH + OVERHEAD SQUAT (ASCEND) WOD AMRAP 14:00 10 TOES