June 26, 2019

Posted on by glennstake

 

a) WARM UP:

2 rounds

  • 10 single leg deadlifts per leg
  • 10 barbell goodmornings
  • 10 lateral lunges
  • 10 back extensions (supermans)

Then,

  • 1 minute per side – hamstring stretch on rig
b) STRENGTH:

  • Deadlift: 5 sets 5 reps at 55% OF 1RM
c) WOD:

The Donnamators Dirty Dozen

5 Rounds for time:

  • 100 meter sprint
  • 10 KB Swings 24/16
  • 10 Ball slams
  • 10 pullups
  • 10 pushups
  • 10 box jumps
  • 10 Dumbbell Snatch (PER ARM – NO ALTERNATING)
  • 10 wallballs (20/14–>10/9’ target)
  • 10 deadlifts 185/135 (Rx+:225/155)
  • 10 burpees
  • 10 Double unders
  • 10 situps
Posted in WOD