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 PLANKÂ
FINISHER: COACHES CHOICE