 | WOD Blog |  |
Tue, Sep 7 2021 |
 | Happy Birthday: Zhanna |
090721 Workout Cardio,Skill: Time Workout WARM-UP Make sure your bar is ready to rock! 3 ROUNDS 1:00 Row* 6/6 DB Arnold Press 6/6 Single DB FR Reverse Lunges *1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke EXTENDED WARM-UP 2-3 SETS FOR QUALITY 10 Quality Strokes on Rower* 5 Tempo Strict Press or Strict HSPU** 10/10 Bodyweight Split Squats -Rest 1:00 b/t Sets- *Focus on perfect mechanics of Legs-Hips-Arms rowing **Tempo is (30X1). For HSPU...add deficit or a vest for additional challenge. (No Measure) WORKOUT 5 ROUNDS FOR TIME 500/400m Row 10 Shoulder to Overhead (135/95)|(95/65) 10 Back Rack Reverse Lunges (Score is Time) KG BB: (60/42.5)|(42.5/30)
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