WOD 10/09 | Full Body
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
Squat + bicep curl
Cleans
Close grip shoulder press sit ups
Iron crosses
Kneeling OH hold to stand
Renegade row to squat
Forward lunges to two jabs
Side plank + thread the needle (right)
Side plank + thread the needle (left)
Finisher: Coaches Choice