20-Oct WOD

500m Row

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 5x5 (80kg)

Wide 5x5 (70kg)

Narrow 5x5 (50kg))

Row 5x5 (120kg)

BO DB Row 5x5 (35kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 12 Plates

4 Rounds of - 

6/6x 11kg Tri Rope PD

6x Leg Ext 12 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

5x 100kg Calf Raise