Day 4
WOD 220630
Repeat WOD 211028
Aerobic Repeats + ROMWOD
A. 8 x 1:30 work, 1:30 rest
Work = 12cal on apparatus of choice
+
Filler to 1:30
Filler Options:
Jump rope
Burpees
Step-ups
B. ROMWOD
Optional FBB for Open Gym
A1. 8 goblet reverse lunges, total reps, alternate legs… rest 30sec, then A2
A2. 8 single arm torso row each arm… rest 30sec, then A3
A3. AMRAP 30sec – strict toes to rings… rest 30sec, then A4
A4. AMRAP 30sec – strict chin ups… rest 2min, then back to A1, x 3
Rest as needed, then B
B1. 16 alternating db chest press… rest 30sec, then B2
B2. 8 single leg db RDL each leg… rest 30sec, then B3
B3. 15 banded hip thrusts… rest 30sec, then B4
B4. 8 half kneeling arnold’s press each arm… rest 2min, then back to B1, x 3
June Accomplishments!!!
