Saturday 05/04/24- Workout
Partner WOD for time. Complete: 15-12-9-6. Complete in order:
C1:
Conventional Deadlift (185/155)
*Partner Hangs from Rig
C2:
Step-up (35/25) RL=1
*Partner Holds Plank
C3:
400Y- Sync. BB Farmers Carry (185/155)
C4:
Bike or Row (cals)
*one works, one rests.
Friday 05/03/24- Workout
| Complete: 20-16-12-8. |
| Chin-up |
| DB Bench Press (70/45’s) |
| BB Bent-over Row (135/95) |
| DB OHP (35/25’s) |
| KB Hammer Curl (55/35) |
| Diamond Push-up |
| Run 400Y |
Thursday 05/02/24- Workout
| Sumo Deadlift- 4X5@75% or 4X10@RPE6. |
| *15 min cap. |
| AMRAP in 20 Min. Start at 2 reps, climb by 2 reps each round. |
| Goblet Squat (55/35) |
| Sit-up |
| Bulgarian Lunge (55/35) RL=2 |
| V Sit-up |
Wednesday 05/01/24- Workout
| Pull-up- 5X3@RPE10. |
| *14 min cap. |
| Start on any circuit. Complete 4 sets. Rest 1 min after set. |
| C1: |
| BB Inverted Row |
| Farmers Hold (70/55’s) |
| C2: |
| DB Inclined Preacher Curl (25/15’s) |
| DB Hammer Curl |
| C3: AMRAP in 8 min: |
| 8X- Alt. DB Snatch (55/35) RL=2 |
| 8 cal- Bike or Row |
