Monday April 2nd, 2018
Comments: 0
Category: WOD

Monday April 2nd, 2018

Warm up-

3 Min Row/Bike/Ski

8/8 Spiderman lunges

10/10 Lateral lunges

Inchworm + push-ups (5, 4, 3, 2, 1 push-ups)

10/10 Single Arm DB Push Press

10 BB Good Mornings

Skill-

Every 2:00 for 5 Sets

3 Deadlifts

*Do not go to max weight. Sets 1-2 are building up to heaviest working sets.

*Keep 1-2 reps in the tank on sets 3-5

 

WOD- 20 Min Cap

5 Rounds for time of:

1 Round of “DT”

2 Rounds of “Cindy”

*Scale to 135/95

1 round of DT is:

12 Deadlift 155/105

9 Hang power clean 155/105

6 Push jerk 155/105

1 round of Cindy is:

5 Pull-ups

10 Push-ups

15 Air squats

Post WOD-

3 RNFT

6/6 Double KB front rack bulgarian split squats

10 GRH’s

:30 of Jumping Lunges

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