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WOD 06/22 | 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/PLATES

SINGLE LEG DEADLIFT (RIGHT)

SINGLE LEG DEADLIFT (LEFT)

PLATE PRESS

CLOSE GRIP PUSH UP + ROW

FRONT RAISE TO TWIST WITH A PLATE

GORILLA ROWS

KNEELING RUSSIAN TWISTS

WINDSHIELD WIPERS (SQUEEZING PLATE BETWEEN KNEES/THIGHS)

PLATE DRAGS IN A HIGH PLANKĀ 

FINISHER: COACHES CHOICE

Beats to Fuel You