WOD's up for Wednesday
2018-08-22 20:38
von Rob Powell

Workout for Wednesday

Have A Wonderful Day!

Hump Day Hustle with Partner

3 rounds
1 round = 30 sec Hustle, Rest = 30 sec Plank
Hustle Phase is doing the following three exercises:
Burpee
Push Up
Dumbbell Push Press

Then

3 rounds of
10 KB Swings
10 KB Goblet Squats
10 Headcutters

First round 16Kg
Second Round 24Kg
Third Round 32Kg
Rest is how long it takes your Partner to go through the circuit.

Then

2 Rounds
-60 sec Max Rep Bench Press 50-60% BW
-60 sec Barbell Ladder complex: 1 Front Squat+ 1 Push Press + 1 Back Squat. Go up 1 rep each rotation through until 60sec is up.
Finish each round with max rep pull ups.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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