WOD – 04/02/2023
January 30, 2023
Warm Up – See White Board/Coach
0:00-10:00:
Toes To Bar Accessory / Volume
See whiteboard on day for details.
Advanced – Work on building volume: Choose a rep range for yourself that is achievable, e.g. 12-9-6.. 20 seconds rest after each set then 2:00 rest after the last set. Repeat another 1 round.
Scaled/Intermediate – Progression towards movement: 4 Sets: 10 Straight Arm Lat Pull Downs, 5 K2E / Leg Raises
WOD – EMOM 25:
Min 1: 12/10 Cal Row
Min 2: 1 Round of ‘Cindy’
Min 3: 10/8 Cal Echo Bike
Min 4: 1 Round of DB ‘DT’ (2×22.5/15kg)
Min 5: REST
‘Cindy’ 5 pull-ups, 10 push-ups, and 15 air squats
‘DT’ 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks