June 6, 2017

 

a) WARM UP:

3 Rounds:

  • 5 burpees
  • 5 lunges
  • 5 push ups
  • 5 banded good mornings
  • 20 single unders

 

b) WOD 1:

For Time:

  • 21 Deadlifts (225/155)
  • 120 DU
  • 15 Deadlifts (225/155)
  • 90 DU
  • 9 Deadlifts (225/155)
  • 60 DU

 

c) WOD 2:

Alternating EMOM x 12 (4 Rounds):

  • Minute 1 – 15 Box jump overs (24/20)
  • Minute 2 – 15 Weighted Sit Ups (5, 10, 15 lb plate or db)
  • Minute 3 – 150m run (to the green dumpster and back)

 

d) ACCESSORY WORK:

  • 7×4 Unbroken Muscle ups – ring or bar

Rest 1:00 between sets

Or,

  • 5×5 unbroken pull ups

Rest 1:00 between sets

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD