Search

WOD - Friday, May 12, 2017


A. Walking lunge(samson hold), 10x bird dogs, 20x RS planks, 10x alt Shin boxGU, 10x cossack squat, 12x goblet squat

B. Back Squat

-warm up to 60% w Front Squat

-4:1:1 Tempo Squat @ 70% x3, 75%x3, 80%x3

-80% x6 reps x4 sets

C. Perform the following for time:

42 Wallball

21 T2B

30 Wallball

15 T2B

18 Wallball

9 T2B


0 views

© 2017 by Dynamo Academy

  • White Facebook Icon
  • White Instagram Icon