October 12th, 2019 - YAY FRIEND DAY!!

October 12, 2019



M-1: Bench press/Legless RC

4 Supersets (NFT):
10 Bench Press
1-2 Legless Ropeclimb

Rest as needed between)

*If athletes can't do legless they can work on regular rope climbs
or Scale to Strict Pull up for legless RC (3 for every 1 RC)
*Banded pull up if not strict

M-2: Partner Wod:

For Time:
2 Rounds:
80 Calorie Bike (split however)
80 Calorie Row (split however)

Target Time: 22:00 - 28:00

*Have Groups start on seperate machines if not enough.
*If doing alone do 2 Rounds of:

2X20 Calorie Bike (w/ 1:00 rest b/t)
2X20 Calorie Row (w/ 1:00 rest b/t)
*the 4 sets is 1 round (Meant to be a sprint/rest type workout)

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