spectrumfitmoOct 11, 20191 min readOct 9, 2019Warm up:2 rounds Bike 8 cals5 wall walks 10 wall ball shots/oversStrength: prep for WODWOD10 squat cleans (75/95 lbs)then 10 rds : 10 pull ups, run 100m10 over head squats (35/45 lbs)
Warm up:2 rounds Bike 8 cals5 wall walks 10 wall ball shots/oversStrength: prep for WODWOD10 squat cleans (75/95 lbs)then 10 rds : 10 pull ups, run 100m10 over head squats (35/45 lbs)
Oct 15, 2019Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Oct 14, 2019Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Oct 11, 2019Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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