3/17/22

wod-thursday

W.U. Group

Core 1:  Birddog’s

  • 50 x Alternating Reps

Conditioning:  Assault Bike,  9 Rounds, 9 Mins

  • Round 1, 4 and 7
    • :15 sec easy,  :45 sec rest pace (light)
  • Round 2, 5 and 8
    • :30 sec mod, :30 sec rest pace
  • Round 3, 6 and 9
    • :45 sec hard: :15 sec rest pace

Core 2:  Farmers/Waiters Hold

  • Accumulate 4 mins with each arm in each position
  • Use a challenging weight

W.O.D Not For Time complete:

  • 50 x DB Flys
  • 50 x DB Flat Bench
  • 50 x DB Bent Over Reverse Flys
  • 100 x DB Chainsaw Rows (Switch every 10 reps)