WOD – Sun, Mar 26
Warm Up
12 sets Every 90 seconds (6 Rounds for reps)
PARTNER UP
Odd: 5x DB Bench + 12xDB Hammer curls
Even: 12xBB Windshield Wipers
Athletes teams choice on weight.
5x DB Bench + 12x DB hammer curls
12x BB Windshield Wipers
032623 WOD (Time)
3-6-9-12-12-9-6-3
DB Bent row pulls35/50 25/40 15/25
DB Front squat
DB push jerks
Cals Echo bike
Goal time try to finish under 25mins
Fast time finish under 18mins
Format:
3/3/3/3,6|6/6|6, 9/9/919, 12/12/12/12…
Can sub with KB’s sandbag or barbell.
Can sub airbike for:Cals row/ski/bike erg
Cool Down
Coaches Choice
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets of:
:30 wall sit w/10-15lbs BB
:10 rest
:30 plank hold
200n run or 300m row 7 cal bike
:30 bridge (engaged)
:10 rest
:30 DB squat hold in the hole
200n run or 300m row 7 cal bike
:30 hand release push ups
:10 rest
:30 groiners
200n run or 300m row 7 cal bike