WOD
Friday Feb 21st, 2020
WARM UP
Follow the Coach
SWOD
(35min Time Cap)
>>HEAVY AS POSSIBLE<<
-3 Rounds x 8 Reps (each arm)
A1) Seated One-Arm Dumbell Shoulder Press
A2) One-Arm Bent-Over Dumbell Row
-3 Rounds x 8 Reps
B1) Barbell Biceps Curl
B2) One-Dumbell Triceps OH Extension
-3 Rounds x 8 Reps
C1) Weighted Split Squat
C2) Weighted Step Up @Knee above the Hips
WOD
For Time: (Time Cap: 10min)
500 Doble Unders UB
*Progression: 1,000 SU’s UB
***Every time you break: 5 Sit-ups
Accessories
5rounds:
20 Cable Lats Pull-Down
20 Cable Low Row