WOD: November Workout Highlights

shoulder exercise: side laterals pilgrim

PLYMOUTH ROCK HARD

Dumbbell Side Lateral Raises - Drop Set
4 Sets X 6, 10 Reps (Heavy, Lighter)
6 reps w/ heavy DB then 10 reps w/ lighter DB
rest 60 seconds
lighter DB = approx 60% of heavy DB


legs & back exercise: deadlifts conventional orc

SAVAGE ORC POWER

Barbell Deadlifts Conventional
1 set x AMRAP @ 85% 1 rep max
Barbell Deadlifts Conventional
4 sets x 6 reps @ 75% 1 rep max
1 rep max = maximum weight lifted for 1 rep
warm up appropriately - rest 60 to 120 seconds



Category: WOD