Tuesday 200901 WOD

Bench Press

2×10 Fast and Explosive reps rest 2 mins BW

2×5 Heavy rest 2 mins BW

EMOM 10 Alternating:

– 11 Deadlift 225/155

– 11 Box Jump

10 Mins Movement Flow:

50Ft Bear Crawl

10 Bird Dogs

50Ft Spiderman Lunges

10 Hollow Rocks

50ft Waiters Carry (Light)

10 DB Rows (Light)

Sunday 200830 AeroFIIT Day: Run, Walk

AeroFIIT Day

2 Sets:

Run 100m@ Hard Effort

Walk 200m

rest 3 mins after 2 sets

2 Sets:

Run 200m@ Hard Effort

Walk 400m

rest 3 mins after 2 sets

2 Sets:

Run 400m@Hard Effort

Walk 800m

rest to recovery

Run 1.5 Miles for Time

Friday 200828 Plate Push Up, DL, Movement Flow

Explosive Plate Push Ups

5×8 rest 2 mins

EMOM 10 Alternating:

– 9 Deadlift 225/155

– 9 HSPU

10 Mins Movement Flow:

50Ft Bear Crawl

10 Bird Dogs

50Ft Spiderman Lunges

10 Hollow Rocks

50ft Waiters Carry (Light)

10 DB Rows (Light)