Warm-up 3 Rounds 100 Single Jump Rope 15 Sit-ups 10 Goblet Squats w/1-DB 10 Bent over Rows w/plate WOD 21-15-9 Weighted Table Rows 45/35lbs Plate Russian Twist 45/35lbs Plate Dumb Bell Front/Back Rack Squats 50/35lbs Cool Down Couch stretch for 90 seconds each leg. Foam roll if you have one. Lowe’s sells 6” PVC pieces for 5-10$. Weighted Table Row To begin place the plate on your mid torso. Establish the plank position. Pull until chest makes contact with table. Adjust weight or bend knees if needed. DB Squats Dumb Bells may be supported on the back or front rack. Guy’s this one is a sprint. Go all out with disregard for pacing. Fight through the burn and finish! We sure miss seeing everyone! Keep working and moving and before you know it this will be in our rear view mirror.
9 Comments
Mike Ray
4/1/2020 08:30:15 am
Nancy: 7:15@0/10/10#
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We’re Viral
4/1/2020 07:23:42 pm
Bekah- 7:15 RXish (no weight on table row)
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Whistles & Labcoats
4/1/2020 08:01:50 pm
Jacob 6:35- 45, 45, 50s
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Mandi sorrells
4/1/2020 08:11:38 pm
Covid Coughers
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Team Awesome
4/1/2020 08:48:36 pm
Brian 8:10 Rx
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Bethany
4/1/2020 09:11:47 pm
8.13
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Quarantine Mafia
4/1/2020 09:31:22 pm
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THE 6-PACK
4/1/2020 10:51:15 pm
Rosie 8:46 15#/25#
Reply
HomeWodies
4/2/2020 09:13:31 am
Miranda 6:40 bent over rows
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