WOD 05/26 | Back and Core

Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight) 

Set 1 (30 seconds)- light weight: 12-16 reps

Set 2 (25 seconds) – light/medium weight: 10-12 reps

Set 3 (20 seconds) – medium weight: 8-10 reps

Set 4 (15 seconds) – heavy weight: 4-6 reps


Upright row + Twists

push up to pull through 


bob and weave

single arm deadlifts

burpee + Oh press


renegade rows 

chicken wings

bent over rows 

squat to high reverse flys 

knee tuck twist 

arnold press

Beats to Fuel You