WOD
 | Wed, May 11 2022 |  |
| Base Volume 6 | FT- Runs and Box Jumps | 21-15-9 Barbell Curls+DB Skull Crushers |
Base Volume 6
(Check In)
1) Warm-Up
Run 400m
Directly into...
AMRAP 5' @ 60% Effort
5 Toes 2 Bar
7 Hand Release Push-ups
10 Sumo Knuckles to Floor
12 Alternating Lunges
| Susan | Yes | Work single toe to bar | | Norman | Yes | |
|
FT- Runs and Box Jumps
(Check In)
For time:
Run, 800 m
30 Box Jumps, 30/24 in
Run, 400 m
20 Box Jumps, 30/24 in
Run, 200 m
10 Box Jumps, 30/24 in
| David M | Yes | 12:02 | | Susan | Yes | 14:12. Box step ups | | Norman | Yes | |
|
21-15-9 Barbell Curls+DB Skull Crushers
(Check In)
For Quality:
-Use a load that enables PERFECT control and form throughout the majority of each set
21-15-9
Barbell Curls, pick load
Lying DB Skull Crushers, pick load*
*Use 1 DB holding on to both heads
Rest 1:00 between rounds.
| Susan | Yes | 30lb barbell 17.5 lb skull | | Norman | Yes | | | David M | Yes | 45lb BB 25lb DB |
|
