Happy Brithday
Nick L!
WOD
Primer
2 Rounds
6-8 DB Curl to Press
10 Banded Facepulls
5e/side Deficit Reverse Lunge
Strength – Fitness
Bench Press: Build to 1RM
Strength – Longevity
5 sets:
8 DB Bench Press
8 Supinated BB Rows
Conditioning – Fitness
In teams of 2, AMRAP in 15 minutes:
18 DB OH Walking Lunges (50/35)
36 HSPU
72 Double Unders
Conditioning – Longevity
In teams of 2, AMRAP in 15 minutes:
18 DB F/Rack Walking Lunges (35/20)
36 DB Press (35/20)
72 Double Unders
Home Workout
***Starting next week, home workouts will only be available in the Wodify member app.
Strength
4-5 sets:
6-8 Pushups
8 Rows*
*use gallon jugs, or something similar for rows
Conditioning
In teams of 2, AMRAP in 15 minutes (or solo for 9 minutes):
18 Walking Lunges
18 e/arm Single Arm Jug Press
36 Single or Double Unders*
*can sub 36 jumping jacks