WOD 06/03 | Full body (40 on 7 off 3x) BATTLE ROPES Counter-clockwise swings Jumping squat slams Rainbows plates Plate Squat reach Alternating side forearm plank slides Plate Hop Overs DUMBBELLS Turkish Get up (Right arm) Turkish Get up (Left Arm) High plank arm/leg raise BIKES/KETTLEBELLS Sprint (20 on 10
WOD 06/02 | Back and Core (40 on 7 off 3x) KETTLEBELLS Gorilla Rows Single-Arm High Pull (each side) Russian twist slams RINGS/BAR Rowing L, M, H Push-ups Pull-ups ROPES/DUMBBELLS/BENCHES Agility Footwork Drill on the ropes (high knees) Elevated Plank Row hold on a bench with a DB Pull oversÂ
WOD 06/01 | Legs & Chest Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight)Â 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
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