WOD 09/01 | Back & Core
Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight)
Set 1 (45 seconds)- light weight: 12-16 reps
Set 2 (40 seconds) – light/medium weight: 10-12 reps
Set 3 (35 seconds) – medium weight: 8-10 reps
Set 4 (30 seconds) – heavy weight: 4-6 reps
DUMBBELLS
Plank with a Dumbbell pass + toe touch
Deadbugs
Gorilla rows
Dumbbell burpees
Bent-over overhead raise
Run in place to high pull
Punches
Bent-over reverse grip rows
Around the worlds with alt. Leg raise
Finisher: Coaches Choice