fbpx

WOD 08/28 | Full Body

All together

-Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest)

 Dumbbells 

Deadlift + row

Squat curl and press

Lat. lunge + tri. Ext. 

Alt. Bicep curl + alt. Knee raises

Reverse tabletop + single arm press (switch halfway)

Dynamic prone plank 

Oblique crunches (switch halfway)

Bird dogs (switch halfway)

Skaters 

    DUMBBELLS

    SPRINT (15 ON 15 OFF) 2X

    DB HEELS ELEVATED SQUATS 

    SINGLE LEG GLUTE BRIDGES (SWITCH HALFWAY)

    Barbells

    Front rack sumo squats

    Single leg deadlift (Right)

    Single leg deadlift (left) 

    Kettlebells

    5 second squat hold to squat jump

    Deficit KB Romanian deadlifts (feet on plates) 

    Deficit Alt. reverse lunges (one foot on plate as you reverse lunge)

    Boxes

    2 reverse lunges + box jump

    Single leg step up (Right leg)

    Single leg step up (Left leg)

        Finisher: Coaches Choice

        Beats to Fuel You