WOD

8/07/2022

By July 31, 2022 No Comments

The MVMT LAB – Functional Fitness Classes

Warm Up

Chest Warm Up Day #3 (No Measure)

2rds

30sec Plank

30sec Dead Hang from Pull Up Bar

30sec Frog Pose

5 Clapping Push Ups

20 Shoulder Taps

10 Slow Air Squats

Strength

Bench Press (4×8)

Get some volume in working up in weight..count only work sets

Workout

Metcon (5 Rounds for time)

Dane County

RX’d

5 Sets (1 set every 3 minutes )

3 Rope Climbs

8 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (30/24)

-perform easy row as rest between sets-

Fit

5 Sets (1 set every 3 minutes )

2 Rope Climbs

8 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20)

Lifestyle

5 Sets (1 set every 3 minutes )

12 Jumping Pull-ups

8 Up Downs + Box Step up (20/16)

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