Wod

dtrkyman

WKR
Joined
Oct 2, 2014
Messages
2,928
Chest work at the gym followed by a hike.
784b95539f2862f9088072830cc292f2.jpg



Sent from my iPhone using Tapatalk
 
Joined
Feb 5, 2021
Messages
720
Location
GA
Push
Suicides b/t each set 4x40 yds
Incline db press 15/10/7/6 75/80/90/90s
Barbell press 20deg incline 12/8/6/ 175/195/195
Cable flys 15/12/10

Plate laterals 17/15/12 25# plates
Front raise with barbell 16/14/10

Cable pushdown slow 15/12/9
db hammers 15/12/8 30/40/50s

Cable skull crushers 20/16/15
Standing db curls 12/9/7 35/45/45
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
9 minute alternating EMOM: (3x through)
-20 (10R/10L) lateral wall ball throws
-0:20 second sprint on assault runner
-4 snatch pulls @ 80% w/ 2 second pause at the knee and 2 second pause at the pocket position

12 minute AMRAP:
-50 double-unders
-15 hang power snatches 75#
-250m run

3 rounds:
-10 toes to rig
-20 banded pull aparts
-30 seconds handstand walk
 
Top