WOD 11/03 | 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
All together Dumbbells
Plank with a Dumbbell pass + toe touch
Deadbugs
Gorilla rows
Dumbbell burpees
Bent-over overhead raise
Run in place 10 seconds to high pull
Punches
Bent-over reverse grip rows
Around the worlds with alt. Leg raise
Finisher: Coaches Choice