WOD - Class Programming

Ben Williamson Ben Williamson

Saturday, April 13

Community WOD 

For time, with a buddy, order doesn’t matter, but you have to finish what you start before you move on. 

100 cal row 

100 Air squats 

100 SDLHP 55/75

100 box jump overs 

100 push presses 55/75

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Ben Williamson Ben Williamson

Thursday, April 11

Rebuild  

3 rounds 

Supine straight arm plate pullover 10 

Front foot elevated split squat 8/8

3 rounds 

Dragon flag 3-5

KB SL RDL 8/8

*tempo 2121 

*1-3 reps in reserve 


Metcon

2 rounds 

AMRAP 5 

Bike buy in - 21/30 cals 

-Then-

Ascending reps

2-4-8-10-12-14….

KB alternating gorilla rows 

DB plank pull across 

(2 reps means: 1 left, 1 right) 

Rest 2:00 between rounds 


Rebuild

3-4 rounds 

Russian step-ups 10/10 

KB alternating gorilla rows 10/10

DB plank pull across 10/10

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