WODs

Mon, Aug 3

Operation LFG 20260802


(Time)
Bench Press
- 3 Sets of 15 Reps
60-65%
rest 2-3 minutes between

Dumbbell Single Arm Row
- 3 sets of 12 Reps each arm rest 90 Seconds

Diamond Push ups
- 3 sets of 20 Reps rest 1 minute between

CONDTIONING
OPTION A
20 Burpee Box Jump Over Step Down
30 DB Curls (alternating 15/15) 20#
20 AbMat Situps
20 Pull Ups
20 AbMat Situps
30 DB Curls (alternating 15/15) 20#
20 Burpee Box Jump Over Step Down

Finisher
4 x 20cal Echo Bike
rest 60 seconds between rounds



Duane10:35; Finisher-(1:34; 1:31; 1:25; 1:09) - 1:1 Work to Rest)
3x15@75#-Strict press in place of Bench; 23x12@50# incline Dbl DB Bench Row.