Wednesday, February 1st WOD

Warm up:  90 second bike, row and jump rope

-Banded calf and ankle

-BPB&S Series 2

-Rotation and lateral movement (banded pull, circles; skaters and lateral cone drill)


Build the DL then


-Calorie row




-Rope climb


Perform as a triplet.  Guys row 15 cals, ladies or beginners row a 12 cal.  Looking for a heavy 3 or 3RM so athletes should start at roughly 75% and add each round.  Rest 90 seconds between rounds.


Finish with

-5x5 Push press at 70%

-ME Ring push ups


Nick ProhaskaComment