WOD 06/16 | Back & 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



Bird dog rows (Right)

Bird dog rows (Left)

Bent over lateral raise

Dumbbell Side Forearm Plank (Right)

Dumbbell Side Forearm Plank (Left)

Step outs with a W-Press

Alternating bent over rows

High Plank to down dog (no weight)

Half squat jab cross

Finisher: Coaches Choice 

Beats to Fuel You