Final WOD – 10 Week Program Complete

Warm-Up

400m run

15-10-5

  • Body Rows
  • Push Press

Snatch balance &  burgener warm-up

AMRAP-10 (record # of rounds + reps completed) compare to WOD #2 week of April 21 

 

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WOD for Week of June 23rd

WOD for the week of June 23rd

Warm Up

400m run followed by

15-10-5

  • Air Squats
  • Sit-Ups

Stretching:  

  • Hold bottom of the squat for 45-90 seconds 3 times (keep the chest up, push the knees out)
  • Samson stretch  (opens the hips for the thrusters)

Workout

21-15-9 For Time (note the time it takes to complete)

(Complete 21 reps of the following movements, followed by 15, followed by 9)

  • Dumbbell Thrusters (note DB weight)  I recommend you use the same weight as your last DB seated press
  • Push-Ups

That’s IT!!!!