Monday September 11th, 2017
Comments: 0
Category: WOD

Monday September 11th, 2017

Warm up- (10 Mins)

Run 200 meters

12 Slow Deadlifts with 75/55

12 Swings (light KB)

12 Air Squats

Run 200 meters

12 Push-ups

12 Kip Swings

12 PVC Overhead Squats

Set up for workout and build to prescribe weights.  Share equipment and start at different stations to save space.

WOD- 

“Lumberjack 20”

275/185-lb. dead lifts, 20 reps

Run 400 meters

70/53 kettle-bell swings, 20 reps

Run 400 meters

115/75-lb. overhead squats, 20 reps

Run 400 meters

20 burpees

Run 400 meters

20 chest-to-bar pull-ups

Run 400 meters

20 box jumps, 24/20-inch box

Run 400 meters

45/30-lb. dumbbell squat cleans, 20 reps

Run 400 meters

Post WOD-

3 Rounds NOT for Time:

10 Weighted Hip Extentions

10/10 Strict Single Leg T2B

 

Add a comment

Your email address will not be shared or published. Required fields are marked *

Social Widgets powered by AB-WebLog.com.