Great job to all our Femme Royal ladies!!!

WOD for 9/30/19

Complete 5 rounds starting every 3rd minute: •9 Deadlifts •6 Hang Squat Cleans •3 Shoulder-to-overhead 

With a partner, complete as many calories on the BIKE/ROWER as possible in 2 sets alternating intervals: •20 second each (0:40) •40 seconds each (1:20) •60 seconds each (2:00) Rest 1-minute Then: •60 seconds each (2:00) •40 seconds each (1:20) •20 seconds each (0:40) 

3 sets of: •60 second Barbell Rotation •12-15 Standing Pallof Press •12-16 Hanging Windshield Wipers 

3 sets of: •8-10 Standing Dumbbell Behind the Head Tricep Extension (2 hands/1 DB) •10-12 Dumbbell Bent Over Reverse Fly •15 Straight Arm Lat Pulldown

Featured Posts