Wed – 18/9/19

Warm Up

  • 30 Seconds Push-up to Down Dog
  • 30 Seconds Front Plank
  • 30 sec Chest Stretch on Wall
  • 30 Seconds Air Squats
  • 30 Seconds Glute Bridges
  • 30 sec Front Rack Stretch
  • 30 Seconds Inchworm to Push-up
  • 30 Seconds Alternating Bird Dogs
  • 30 sec Barbell Straddle Stretch

Barbell/Broomstick

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

WOD – “Bar Crawl” – For Reps

Teams of 3
AMRAP 7:
50 Bench Press (60/40)
50 Bench Press (70/45)
Max Bench Press (80/60)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (60/40)
50 Front Squats (70/45)
Max Front Squats (80/60)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (80/60)
50 Deadlifts (100/70)
Max Deadlifts (120/80 )

* Scaling Option
1. Halve above weights
2. Technique Practice - Staring each AMRAP with an empty Bar

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