July 12, 2017

 

a) WARM UP:

From whiteboard to the end of the gym::

3 Rounds

  • Side shuffle there, do 10 squats
  • Side shuffle back, do 10 banded good mornings
  • Jog there, Jog back
  • 5 Push ups
b) STRENGTH:

  • DEADLIFT: Build to a Heavy Set of 3

Two weeks ago, we established a heavy triple. Again, this is not an effort to find a 3-Rep Max.

Work for a max of 15 mins (approx. 2:00 rest between lifts).

 

c) WOD:

Not For Time:

  • 15-12-9-6-3 Romanian Deadlifts (30% of 1RM DL)
  • 15 Sit-Ups after each round

 

d) Finisher work:

  • If you have time, to finish the class, work on your Double Unders or Triple Unders for 5-10 mins
e) ACCESSORY WORK:

3 Sets:

  • 10 Unilateral Strict Presses (each side w db)
  • 20 Hollow Rocks
  • :30 sec side plank – left
  • :30 sec side plank – right

 

f) POST-WOD RECOVERY:

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