Viernes 21 Noviembre- WOD
STRENGTH
Overhead Squat
5×5 at 60% 1RM
GIRL BENCHMARK WORKOUT
NANCY
For Time
5 Rounds
400 m Run
15 Overhead Squats
STRENGTH
Overhead Squat
5×5 at 60% 1RM
GIRL BENCHMARK WORKOUT
NANCY
For Time
5 Rounds
400 m Run
15 Overhead Squats
STRENGTH
Weighted Pull-up
5-5-5-5-5
BUILD
Deficit Pendlay Row
10-10-10-10
EMOM X 12 Mins
Min1: Max Pull-up
Min2: Max Bar Dip
3 Rounds
12 L/12 R Single Arm DB Rows,
16 Incline DB Bench Press
20 Gorilla Rows
CORE STRENGTH
7 Mins Work
2 Mins Rest
Zone 1
Partner1: 6 DB Discus ( Work Time)
Partner2: Max High Side Plank Hip Raises
And switch till the end of time
Zone 2
8 Overhead Situp
8 DB Racked Kneel to Stand
20 Hollow Body Up and Over
WORKOUT
12 Mins Work
2 Mins Rest
Zone 1
Partner1: 20 Mts KB Mixed Load Carry (High)-Time of work
Partner2: Low Plank
Switch till the time
Zone 2
Partner1; 10 DB Bench Press
10 Pushups
20 Bench Dips
Time of Work
Partner2: Max Mts RowErg