WOD – Sun, Mar 5
Warm-up
12 EMOM (Weight)
PARTNER UP
Odd: 5 DB Bench + 15 DB flys
Even: 5 KB Sissy Squats + 3 KB Reverse Lunge steps/ Side
INTENDED STIMULUS
Heavy 70-85% DB bench into a super set DB flys
Heavy 70-85% KB squat into 3 KB reverse lunge Use 2 differnt KB weights as needed
E2MOM 22 Minutes (Checkmark)
1 DB Clean n jerk 35/50 20/35 15/25
1 DB Devils press
1 DB Man maker
4/5 Cals Echo bike
Cool Down
Coaches choice
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets of:
:20 wall sit
:20 rest
:20 plank hold
:20 rest
:20 bridge
:20 rest
:20 hollow hold
:20 rest
:20 engaged bar hang
:20 rest