WODs
 | Sun, Oct 3 2021 |  |
| JTS Day 5 ACC1of4 | ECCF Partner WOD (adjusted) |
JTS Day 5 ACC1of4
(Weight)
1. Back Squat - Heavy set of 10 + 2 x 10 @ 90% of heavy set of 10
2. Barbell Lunges - 3 x 10 each leg
3. Leg press - 3 x 10 (SuperSet 30/24 Box Jump with GHDs)
4. Barbell Bicep curls - 3 x 10
5. Triceps push down - 3 x 10
6. Db Hammer curls - 3 x 10
7. Triceps overhead press with Db - 3 x 10
8. Speed crunches - 3 x failure (SuperSet 3x10 GHDs with Box Jumps)
| Duane | BS-(45-75-115-165-215-205-205)x10 Rx | Lunges-95#; BBCurls-60 #; Tricep PushDowns-40# | | Sarah | BS-(35-65-85–105-125-155-145-145)x10 Rx | Lunges-65#; BBCurls-40#; Tricep PushDowns-25# |
|
ECCF Partner WOD (adjusted)
(Time)
16 Rounds
20 cal Bike
10 AirSquats
10 Alternating DB C&J
10 Burpee Box JumpOvers
We did: 10 Rds, 5 each of:
Duane:
25 cal Bike
10 AirSquats
10 Burpee Box StepUps
Sarah:
10 AirSquats
10 Alternating DB C&J
10 Box StepUps
20 cal Bike
| Sarah | 16:59 Rx | | | Duane | 16:59 Rx | |
|
