July 18, 2017

 

a) WARM up:

3 Rounds:

  • 5 squats
  • 5 push ups
  • 5 inch worms
  • 20 jumping jacks

Get ready for the wod.  Set up and warm up the deadlift.

b) WOD:

In a 5:00 Window:

  • 600 m Run (row 800 m, ONLY if you cannot run due to pain)

Time Remaining, AMRAP of:

  • 12 Deadlifts (185/135)
  • 12 Bar Facing Burpees

Rest 5:00

In a 5:00 Window:

  • 400 m Run (row 500 m, ONLY if you cannot run due to pain)

Time Remaining, AMRAP of:

  • 9 Deadlifts (225/155)
  • 9 Bar Facing Burpees

Rest 5:00

In a 5:00 Window:

  • 200 m Run (row 350 m, ONLY if you cannot run due to pain)

Time Remaining, AMRAP:

  • 6 Deadlifts (275/185)
  • 6 Bar Facing Burpees
c) Core strength:

EMOM x 12 (3 Rounds):

  • Minute 1 – 15 Sit-Ups
  • Minute 2 – 15 Pausing Glute Bridges (Pause at Top)
  • Minute 3 – 15 Weighted Sit-Ups (10# Plate)
  • Minute 4 – 15 Banded Good Mornings
d) ACCESSORY WORK:

3 Sets:

Rest 1-2 Minutes between rounds

e) POST-WOD RECOVERY:

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