Marks Daily Apple
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Archive for the ‘ Workout of the Week (WOW) ’ Category

24 Jan

WOW: The Phalanx

pbf wow 2

Complete 10 cycles of:

50 Meter Walking Lunge with Spear Thrust
25 Meter Sprint

17 Jan

WOW: Hammer Time

pbf wow 2

Complete 5 cycles of:

6 Hammer Around-the-Heads, each direction
10 Hammer Shovels, each direction
12 Hammer Slams, each side

10 Jan

WOW: Sprint, Walk, Sprint, Repeat

pbf wow 2

Complete 15 minutes of:

6-second Sprint
Walk
6-second Sprint
Walk
Repeat

3 Jan

WOW: The Bro Workout

pbf wow 2

Complete 5 cycles of:

10 Dips
7 Pullups
10 Handstand Pushups
10 Inverted Rows

As with nearly all WOWs, this workout is scalable. Read on for beginner substitutes and variations.

27 Dec

WOW: Retool and Revisit

pbf wow 2

Complete 6 cycles of:

10 Burpees
5 Pullups
10 Weighted Squat Throws
12 Clapping Pushups
10 Weight Tosses
50 Meter Sprint

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