Nov 6, 2018

 

a) WARM UP:

  • Row 500 Meters

Then 2 Rounds of

  • 10 Inchworms
  • 10 Alternating Kettlebell straight Legged Deadlifts
  • 50ft Bear Crawl
  • :30s Supine Lying Hamstring stretch with band (sitting on ground, fold forward hammy stretch)

 

b) STRENGTH:

  • DEADLIFT 10/7/5/5/3/3/1/1

**Use the 10 and 7 as “warm up” sets for when you get into the lower reps

NO MISSES– not a PR day (15 mins)

c) WOD:

For time:

  • 40 Pullups
  • 30 Pushups
  • 20 Overhead Squats
  • 30 Pushups
  • 40 Pullups

(Performance: Ring rows, choose OHS weight to do in 2 sets

RX: Pull ups any style, 135/95

RX+: Pull ups any style, 155/105, ring push ups)

d) Extra:

3 Sets

  • 8 GHD Raises
  • 8 Barbell Good mornings (weighted not empty)
  • 8 Back Extensions (on GHD if you can)
Posted in WOD