Wod

sjwfarms

Lil-Rokslider
Joined
Apr 9, 2023
Messages
263
yesterday: 5 miles 800'

Today: Pull
Warmup Cable pullovers 2x15
deads 10/10/10/8/5 135/185/225/275/315
strict pullups 5x5 BW 30 sec rest
seated cable rows 10/10/8 160/180/200
DB hammers 3x10 35

Been out of pocket this weekend. Spent Fri-Sunday redoing hardwood floors that contractor completely f'd up. It's a workout but not how I planned on spending my weekend.
 

state637

WKR
Joined
Feb 21, 2017
Messages
330
Location
Michigan
Strength
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over DB Row x 8 reps @ 21X0
Rest 60 seconds

Conditioning
For time:
1000 Meter Row
75 KB American Swings 53#
50 Front-Racked KB Walking Lunges (switch arms as you wish) 53#
75 Air Squats
1000 Meter Row
 
Top