Second WOD for week of Sept. 22nd

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Warm – Up 

  • 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

3 rds of the following

7-10 Reps of each movement

  • 30 secs – Samson Stretch Each Leg
  • Overhead Squats
  • Sit-up
  • Back extension
  • Pull-up or 1 arm bent over row
  • Dips

Workout 

AMRAP-10

  • 10 – Seated Dumbbell Press (use medium weight DB, try to go a little heavier than previous DB press)
  • 10 Sit-ups or / (modification)  25 Flutter Kicks
  • 10 Walking Lunges

 

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One thought on “Second WOD for week of Sept. 22nd

  1. Modified WOD #2; 10 seated dumbbell press; 25 flutter kicks; 10- 1 arm bent-over rows; 6 + 10; wanted to use 12.5# weights, but PF had 10 or 15# weights; used 10# weights for seated dumbbell press and 1 arm bent-over rows.

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