June 28, 2017

 

a) WARM UP:

8 min AMRAP of quality reps:

  • 2 burpees
  • 4 squats
  • 6 leg swings – front/back & side/side
  • 8 banded good mornings
  • 10 arm swings – both directions

 

b) STRENGTH:

E2MOM – working towards a heavy 3 rep DL

  • Set #1 –  3 Deadlifts @ 50% of 1RM Deadlift
  • Set #2 – 3 Deadlifts @ 55%
  • Set #3 – 3 Deadlifts @ 60%
  • Set #4 – 3 Deadlifts @ 65%
  • Sets #5-8 (4 Total), build to a heavy set of three for the day. This is not a 3-rep max attempt.

 

c) WOD:

7 min AMRAP:

  • Wall balls (20/14–>10/9’)

*Every Minute on the Minute – 5 Deadlifts (225/155)

 

d) Abs – to be done as a group:

5 Rounds:

  • 20 Seconds of Hollow Rocks

10 Seconds Rest

  • 20 Seconds of Superman Rocks

10 Seconds Rest

  • 20 Seconds of sit ups

40 Seconds rest

 

e) ACCESSORY WORK:

4 rounds:

  • Heavy farmer carries – single hand (40m left hand / 40m right hand)
  • Heavy overhead single arm carries (40m left hand / 40m right hand)

 

f) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
Posted in WOD