Wednesday September 4

Warm up

60-40-20 Seconds:

Cal Row

Samson Stretch

PVC Pass Throughs

Handstand Hold

Dumbbell Warmup

Each Side With 1 Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Front Squats

5 Strict Press

5 Overhead Reverse Lunge

WOD

AMRAP 18:

20 Dumbbell Snatches (50/35)

15/12 Calorie ROW

20 Single Dumbbell Box Step-Ups (24/20)

9 Bar Muscle-ups

Midline

3 Giant Sets:

5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.