WOD Blog
 | Fri, Sep 30 2022 |  |
| Friday 093022 | Lower Body Warm Up 2 | 100121 | 101 DLB |
Friday 093022 (Weight) 3 Rounds 20 Shuffle + Squats Banded Glute Bridge Banded Donkey Kicks 12-10-8 Sumo (wide stance RDL) Sumo DL 3 x 12-15 Lying DB HS Curl Bulgarian Squat to Bulgarian RDL 800m run
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Lower Body Warm Up 2 (No Results Tracked) 2 Rounds 30 sec L-Sit 10ea Cossack Squat 15 Groin Band Adductions 10ea SL Glute Bridge 5ea Cycle Jumps
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Planned: Tue,Sep16,2025 Tue,Sep17,2024 Mon,Jan15,2024 Thu,Aug17,2023 Thu,Jul13,2023 Thu,Apr13,2023 Thu,Mar16,2023 Mon,Jan23,2023 Sat,Jan21,2023 Fri,Sep30,2022 Mon,May2,2022 Fri,Oct1,2021
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100121 (Weight) Deadlifts 6 @ 75% 4 @ 80% 4 @ 85% 2 @ 87.5% 2 @ 90% 3 Rounds 1 6ct Lunge Hold 10ea SL BB Hip Ext 10ea TKE Squeeze For Time: 100 Kick Sits 80 DB Power Cleans 60 DB Shoulder to OH 40 DB Step Ups 20 DB Reverse Lunge to OH Press 10 Devil Presses
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101 DLB (Weight) 15-12-10-8 Seated DB Curl Standing DB Curl Lying DB Skull Crusher 4 X 10-12 SA Seated DB OH Tri Ext Alternating Crossbody curl 15-12-10-10 SA Preacher Curl SA DB Kickback 4 X 10-12 DB OH Ext DB Wide Curl 3 Rounds 15ea Seated Bicycle Elbow to knee V-sit Crunch High Plank Elbow to opposite Knee Hollow Body Reverse Curl
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