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
dumbbells
Goodmornings
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