3 Sets of Chin-ups x 5 reps(5sec negative) side planks x30sec a side superman hold x 60 sec Thrusters 1-1-1-1-1-1 4min amrap- 1thruster 1burpee 2thruster 2burpee…continue to climb ladder
Categories Archives: Daily WOD
Reva Biathlon 21 Overhead squats 95/65 400m run 21 thrusters 115/85 400m run 21 deadlifts185/135 400m run *every time the bar is dropped, 200m penalty
Six sets of: Push press+ Push jerk 10-8-6-4-2 clean+jerk handstand push-up burpees
Back Squat 4×5 @80% Paused Squats 5×3 5sec pause Tabata(20secs on/ 10 secs off) Row K-bell swings Ring Dips Front squats (45) * mark down lowest score of each exercise, then add total for final score
3 sets not for time 1) single arm press 8-10 reps 2)single arm bent over row 8-10 reps 3) 1min of planks EMOM for 12 min ODD MIN- 3 deadlifts at 80%+ 5boxjumps (24/30) EVEN MIN- 100m sprint
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