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WOD Archive - September 2014

Wednesday September 7 2005

wednesday

drom warm up

1. back sqt: work up to 70%x5, 75%x4, 80%x3, 85%x2, 90%x1, 85%x2, 80%x3

rest 15 minutes

2. front sqt: work up to 70%x3x2, 75%x3x2

3. db bench + row: 2 arm db bench press x 10 + 1 arm db rows x 10. do db benches followed by 1 arm db row each arm. do 5 sets.

4. glute ham back extension x 10 x 3 sets

5 evil wheel x 12 x 3 sets

stretch, pool or cold shower.



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