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
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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.
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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
40 Seconds rest
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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)
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f) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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