WOD 201207 - MONDAY


#lattefam tips: Did you know that you can make membership payments online? Pay from your phone, or your computer, in the "Members Only" section of our website.


WARM UP

Coach's Stretch

Lat Opener


2 RDS

2 Wall Walks

4/arm Arnold Press

6 Scap Push Ups

15s Supinated Bar Hang

30s Bike/Row





Skill / Strength




5x6

Shoulder Press

*build to a heavy set







Superset:

6-8 Chainsaw Row





WOD




12 AMRAP

2-4-6-8-10-12....

Alt. DB Snatch

Cal Bike/Row


*increase by 2 reps/cals each round

Rx:50/35#

77 views0 comments

Recent Posts

See All

PARTNER WOD 210612 - SATURDAY

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics Skills Kipping Clinic Practice proper kipping techniques bring your

WOD 210611 - FRIDAY

WARM UP Coach Stretch Squat Mobility 3 RDS 5 PVC OHS 6 Ring Rows 5 Pike Push Ups 6 Alt. V-Ups Skill / Strength Within 10 Mins: Find 3RM Front Squat Then: 3 x 30s Front Rack Hold 110% of heavy 3 front