March 14, 2018

 

a) WARM UP:

  • 2 min Bike or Row
  • 10 Air Squats
  • 10 Empty Bar Deadlifts
  • 1 min faster Bike or Row
  • 0:20 wall sit

Then, start warming up the deadlift and increase the weight and do

  • 5 reps + 5 Pushups (rnd 2 and 3: DL + 2-3 HSPU)
  • 0:20 second Bike
  • 5 Scap Pull ups + 5 Beat Swings (rnd 2 and 3: 2-3 C2B Pull ups)

 

b) WOD:

Alternating EMOM x 20 (4 Rounds):

  • Min 1 – 10/7 Calorie Assault Bike (alt: 15/12 air bike)
  • Min 2 – 5 Deadlifts (225/155) + 5-7 Kipping HSPU
  • Min 3 – 10 Burpees
  • Min 4 – 10 C2B Pull-Ups
  • Min 5 – REST BREAK
c) FINISHER:

3 rounds for quality:

  • Walk 2 lengths of gym – kb or db – 1 hand overhead and 1 hand farmer carry, then switch
  • Sandbag/dball front plane hold (1:00min – heavy)
Posted in WOD