May 13, 2016

 

a) WARM UP:

Start with a 2 mins row

Between post 1 and end of gym:

  • Sprint there, do 5 burpees
  • Sprint back, do 5 beat swings
  • Sprint there, do 5 air squats
  • Sprint back, do 5 supermans

Repeat the above once

Finish with:

  • 10 bird dogs
  • 10 empty bar glute bridge ups
  • 10 empty bar deadlifts
b) STRENGTH:

  • 5, 3, 1 Deadlift (@75, 85, 95%)

Rest 2 mins minimum between lifts

c) WOD:

3 min AMRAP

3-6-9-12-15…

  • Wall Balls (20/14 – 10′)
  • Pull Ups

Rest 2 min

3 min AMRAP

2-4-6-8…

  • Wall Balls
  • Pull Ups

Rest 2 min

3 min AMRAP

1-2-3-4-5…

  • Wall Balls
  • Pull Ups

SCORE: sum of reps for each round.

 

d) ACCESSORY WORK:

  • 3×10 DB Single arm DB press
  • 3×15 Back Ext
e) RECOMMENDED MOBILITY:

  • 5 mins of easy rowing to flush muscles
  • roll hamstrings/glutes
  • roll T spine

 

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