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WOD 15012020

Powered By “RARE” Programming

( Created To Push Your Limits 🇧🇭 )

Warm up :

A. 2 rounds 30-sec row / 30-sec Off 1 burpee every 5-sec for 60-sec

B. Banded wall slide 10 reps @ slow and controlled

C. HR Push up

10 reps @ slow concentric

Strength :

A. One Arm DB Hammer chest press

3 sets , 8 reps @ heavy

B. Banded push ups + hold @ half extension

3 sets , Max reps + Max hold Rest 90-seconds

Note:

Choose a band so you can perform between 15-20 reps, hold @ half position as long as you can .

C. Elevated Feet Barbell Body Row

3 sets , Max reps

Rest 90-seconds

Conditioning:

8-minutes Amrap

35 Dus

15 sit -up

10 T2B

(Rest 1-minutes )

Max plank

Time cap : 12-minutes

Note:

Goal here is to improve your gymnastic endurance. Aim for everything unbroken , scale T2B Reps to Maintain good form ...

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