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Home / Uncategorized / DELOAD WEEK CYCLE 2 / “SIT-PUSH-ROW” WOD 9/19/19

DELOAD WEEK CYCLE 2 / “SIT-PUSH-ROW” WOD 9/19/19

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This will be our 2nd “deload” week of the 2019-20 Programming calendar and it has come at a much needed time. I know many of you are feeling extra sore and tired, which is exactly why we “deload”. This way we can recover and work more efficiently towards those gains. Take it easy this week. Just focus on moving efficiently. See you in the gym!

Fitness – Strength – Community


WARM UP:

400 M. Run or Row

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN & FIT

SKILL:

3 Sets

8e DB Bent Row

8 Bar Roll Outs

8 Banded Lat Pull Down

WOD:

“SIT-PUSH-ROW”

For Time:

50 Sit Ups

25/20 Cal. Row

40 H.R. Push Ups

20/15 Cal. Row

30 Sit Ups

15/12 Cal. Row

20 H.R. Push Ups

10/7 Cal. Row

10 Sit Ups

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