Home / W.O.D. / 12/06/2024 Friday Workout

WARM UP
10 min AMRAP
1 min Row
8 Wide Stance Good Mornings –> Sumo Stance RDL
8 Lunges –> Bulgarian Split Squat
:20 sec Dead hang
8 Scap Pull ups
8 Strict Knee Raises

STRENGTH
3 SETS
10/10 DB Goblet Bulgarian Split Squats
-Rest :30-
12-15 Tempo Sumo Stance DB RDL (20X0)

-Rest 2:00 b/t Sets-

(No Measure)

WORKOUT
AMRAP x 15 MINUTES
250/200m Row
6 Back Rack Alt. Lunges (95/65)*
2 Rope Climbs

*Each Round increase Lunges by 4 Reps. Ex: RND 1= 6, RND 2= 10, and so on.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8 Empty Barbell Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 Banded W’s

-Rest as Needed b/t Sets-

(No Measure)

 
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