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“REDLINE 20.4” WOD 9/6/19

0

WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

Tabata Assault Bike

(8 Rounds :20 On / :10 Off)

*Only count your lowest round. Goal is cconsistency.

LIFT:

3 Sets

8e Alt. DB Bench Press

8 Strict T2B

8e DB Bent Row

WOD:

“REDLINE 20.4”

EMOM 10

ODD: 7 HSPU

EVEN: 10 KBS (70/53)

Immediately Into:

For Time:

3 Rounds

7 HSPU

7 KBS

7 T2B

14/11 Cal. Assault Bike

*7 Min. Cap


FIT

SKILL:

Tabata Air Squat

(8 Rounds :20 On / :10 Off)

*Only count your lowest round. Goal is cconsistency.

LIFT:

3 Sets

8e Alt. DB Bench Press

8 Weighted Push Ups

8e DB Bent Row

WOD:

EMOM 10

ODD: 12/10 Cal. Assault Bike

EVEN: 10 KBS (53/35)

Immediately Into:

For Time:

3 Rounds

7 Goblet Squats

7 KBS

7 V-Ups

12/10 Cal. Assault Bike

*7 Min. Cap

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