10/16/2018

10/15/2018
October 14, 2018
10/17/2018
October 16, 2018

W.U. 5 min Individual

Group W.U. 3 round of

  • 5L/5R seated KB Arnold Presses
  • 10 x 1 Arm alternating Shoulder touches in Plank position
  • 10L/10R x Lateral rows

Strength:  Strict Press (10 mins)

  • Build to a 1 RM max

W.O.D 3 RFT of

  • 100 x DU’s
  • 25L/25R Renegade Bent Row@ 53/44
  • 15 x KB Swings @ 53/44

L2: 3 RFT of

  • 75 x DU’s
  • 25L/25R Renegade Bent Row @ 44/35
  • 15 x KB Swings @ 44/35

L3: 3 RFT of

  • 50 x DU’s or 200 x Singles
  • 25L/25R Renegade Bent Row @ 35/26
  • 15 x KB Swings @ 35/26

CORE: Hollow Position Mountain Climbers

100 x Reps