April 11, 2018

 

a) WARM UP:

  • 2 min row/bike

Then,

4 rounds of:

  • 10 banded good mornings
  • 5 push ups
  • 10 jumping jacks
b) STRENGTH: Bench Press

  • 5 sets x 3 reps @ 70%

Rest 1:00 min between sets

c) WOD:

12 min AMRAP:

  • 6 Single Arm Dumbbell Push Presses (50/35) – switch arms every round
  • 9 Deadlifts (225/155)
  • 30 Double Unders

 

d) FINISHER:

  • 6 sets of Weighted Front Planks x 30 seconds (45/25)

Rest 60 seconds

** place the plate on your lower back

Posted in WOD