WOD
4 mins machines
10 Burpees
100 KB High pulls
50 Mountain Climbers
100 Dting Bugs
50 High Knees
100 Air Squats w/ plate (15/25)
50 DB Snatches
100 DB 1-arm Rows
50 KB Swings
10 Burpees
Rowvember
Row 100m *
Row 200m *
Row 300m*
Row 400m*
Row 500m* Row 600m* Row 700m
Booty Ab mix
3 Rounds of
25 Bicycles
25 Alt KTEs
25 Vert. Scissors
25 Alt KTEs
25 Horizon. Scissors
25 Alt KTEs
Recent Posts
See AllAbvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups
ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose