Sat 7/9/19

Warm Up

  • 100 Meter Run
  • 15 Second Hollow Hold
  • 10 Reverse Lunges (5 Each Side)
  • 5 Inchworm to Push-ups

Broomstick/Barbell

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Strict Press & Reach
  • 5 Romanian Deadlifts
  • 5 Front Squats

Movement Prep

Deadlift – Empty bar

  • 5 Knee to waist dead lifts
  • 5 shin to waist dead lifts
  • Build to weight

Box Jumps

  • 8 Box step Ups
  • 4 Box Jumps

Toe to Bar

  • 4 Kip swings
  • 4 Knee Raises
  • 4 Toes to bar

WOD – For Time

 21-15-9:
Deadlifts (102.5/70)
Box Jumps (24/20)
Toes to Bar

*scaling options
reduce weight
reduce box height/Step Ups
Knee raises/SitUps

Stretch

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s