06
11
2021

WOD ΣΑΒΒΑΤΟ 07/11

Guns Workout

A) For time with quality
10-8-6-4-2 Str Pull Ups
10/10reps 1arm Shoulder Press bts*
B) Emom 16’
1)30m Waitress Carry (L)
2)30m Waitress Carry (R)
3)10-12reps 1arm Ring Row (L)
4) 10-12reps 1arm Ring Row (R)
C)30-20-10
Banded / db OH Tricep ext
Banded Face Pull

Booty & Core Workout

A) 3sets
20reps 2DB Sumo DL
15reps 1+1/4 Goblet Cyclist Sq
B) 3sets
45” Sorenson Hold
12reps each Goblet Cossack Sq
20reps Alt Goblet Reverse Lunges
C) AFAP Core
10 v ups
20 single leg v ups
30 butterfly sit ups
40 R twist
50 bear crawl(position) shoulder tap