iotafitnessdmJan 19, 20171 min read1-19-17Wod 12 min AMRAP 1 Rope Climb 4 HSPU 2 Rope Climb 8 HSPU 3 Rope Climb 12 HSPU ect…Post Wod Bro Session (ladies welcome) 5X 5 Dumbell Bench Press 10 Curls 30 Sec plate pinch Workout of the Day0 views0 comments
Wod 12 min AMRAP 1 Rope Climb 4 HSPU 2 Rope Climb 8 HSPU 3 Rope Climb 12 HSPU ect…Post Wod Bro Session (ladies welcome) 5X 5 Dumbell Bench Press 10 Curls 30 Sec plate pinch
1.28.21WARM-UP 3-4 ROUNDS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats @ 40X0 Tempo 10 Scap Push-Ups STRENGTH 5x5 Back Squat *keep weight moderate (Score is Weight) CONDITIONING FOR TIME: 10-9-8-7-6-5-
1.27.21WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135
1.26.21WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr