2022-12-03 WoD

 //quick travel workout in hotel gym

A. Run 5 min (~1k)

B. 10,8,6,4,2 of (30 reps each)
{
Strict HSPU (half the number)
DB Snatch 50#
ShrimpSquat
DBTricep Extension 40#
DB Curl 2x30# (double the number)
Pushup
Situp
AirSquat
}

2021-07-26 WoD

 WARM

500m Row
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 strict pullups
30 DU
3 tall box jump 24"
}

B. 3x5 OH DB Tricep pulldown 42x1 tempo
3x5 @ 60#

C. 1x10 OH DB Tricep pulldown
1x10 @ 65#

D. Annie: 50-40-30-20-10 of
{
DU
situps
}
time: 7:37