2022-05-19 WoD

WARM

400m run
std warmup

MAIN

A. 4 RFQ
{
25' DB hamstring march 2x25#
20s KB-Sumo Jump Squat (1x36#, about 12 reps each time)
}

B. 4 RFQ
{
10 Front-foot-elevated (3") DB Split Squat 2x35#
20s strict pullup (7,7,6,5)
}

C. 4RFQ
{
8 bent-over Barbell Row 75#
12 barbell Glute Bridge, 15s pase on last rep 75#
}

2022-02-03 WoD

 WARM
400m run
std warmup

MAIN

A. Bench press 10-8-6-4-2-4-6-8-10 (ascending, descending weight)
{
10x85, 8x95, 6x105, 4x115, 2x125
4x115, 6x105, 8x95, 10x85
}

B. (Superset w above) 8 sets of 25 DU

C. 4 rounds, not for time
{
6 left KB FR Raised SplitSquat 36#
6 right KB FR Raised SplitSquat 36#
5 left KB FR lateral box stepup 24" 36#
5 right KB FR lateral box stepup 24" 36#
}

D. Tabata (alternating 4 rounds of each)
- DU
- Box Jump 30"