Back Attack

May 24th, 2020

Category: Uncategorized

Back Attack

AT HOME FITNESS – Live coached WODs on Zoom at 10am today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm Up
Run 200m*
10-8-6-4-2
Stiff Legged Deadlift
Strict Press
V-Up
Run 200m

*sub 1 minute of jumping jacks

Strength
EMOM15
1. Bent-over Row – 10 Reps Right
2. Bent-over Row – 10 Reps Left
3. Reverse Fly – 20 Reps

WOD
30-20-10
Deadlift 225|155
Single Arm Shoulder to Overhead 2|1.5 or 70|53*
Toes to Bar

*split reps between arms

Level 3- 205|135, 50|35
Level 2- 185|115, 40|25
Level 1- 135|85, 25|15

At Home WOD Version
30-20-10
Object Deadlift
Object Shoulder to Overhead*
V-ups

*40-30-20 if the weight is light & split Reps in Half