© 2017 by Dynamo Academy

WOD - Friday, February 23, 2018

February 23, 2018

A.  Walking lunge(samson hold),10x Butt walk, 10x bird dogs, 10 x alt SBGU, Squat side push away x10 each side, 10x cossack squat

 

B.  SKWAATS

Front Squat- empty bar x 8, 50x5, 60x5

Back Squat (4:1:1 Tempo) - 60x3x3

Back Squat (CAT) - 60x5x5

**In between ALL sets stretch posterior chain and lats

 

C.  16 Min EMOM

Min 1 - DB C+ J x 2-5 reps (Left)

Min 2 - Updog or Samson

Min 3 - DB C+ J x 2-5 reps (Right)

Min 4 - Row cals (30-40secs @70-80%)

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts
Please reload

Archive