Daily WOD

By Coach Josh Workout Comments Off on Daily WOD

Folks, we have multiple workout tracks that we like to follow, here’s one workout that we WOULD have been doing today!

WARM-UP
AMRAP x 5 MINUTES
100m Jog
10 Scap Push-Ups
5/5 Upright Rows
5/5 Arnold Press

STRENGTH
EMOM x 12 MINUTES
MIN 1 – 12 SA DB Bench Press (R)
MIN 2 – 12 SA DB Bench Press (L)
MIN 3 – :30 Max Push-Ups
(Score is Weight)

WORKOUT
AMRAP x 5 MINUTES
100m Run
5 Renegade Rows (35/20)|(20/15)
-Rest 1:00-
AMRAP x 4 MINUTES
75m Run
4 Renegade Rows
-Rest 1:00-
AMRAP x 3 MINUTES
50m Run
3 Renegade Rows
(Score is Rounds + Reps)

*All programming credit to NCFit*

If you don’t have a bench for benchpress, substitute any pushup variation!

VashonStrong Team

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