Warm up: 500 m row; 2 x 5 walkout push ups, 10 straight leg sit ups, 10 walking lunges
Mobility: twisted spiderman
Skill Focus: Deadlift
Warm up and build to a. . .
5RM deadlift (reset after each rep) NO dropping, double overhand as long as you can
WOD: 4 rounds 3 min AMRAP w/ 1 min rest btwn
Level 3
Odd rounds: 5 ball slams AHAP/10 mb crossover push ups
Even rounds: 6 db/kb step ups goblet style 70+/53+# /10 hollow rocks
Level 2
Odd rounds: 5 ball slams 20#/14#/10 plyo push ups (pop off)
Even rds: 6 db/kb step ups goblet style 55-65#/40-50#
Level 1
Odd rounds: 5 ball slams/10 push ups
Even rds: 6 db step ups goblet style
Post dl 5rm and # rds for score
Congratulations to Jay & Adriana! Welcome Juliana!!
Mobility: twisted spiderman
Skill Focus: Deadlift
Warm up and build to a. . .
5RM deadlift (reset after each rep) NO dropping, double overhand as long as you can
WOD: 4 rounds 3 min AMRAP w/ 1 min rest btwn
Level 3
Odd rounds: 5 ball slams AHAP/10 mb crossover push ups
Even rounds: 6 db/kb step ups goblet style 70+/53+# /10 hollow rocks
Level 2
Odd rounds: 5 ball slams 20#/14#/10 plyo push ups (pop off)
Even rds: 6 db/kb step ups goblet style 55-65#/40-50#
Level 1
Odd rounds: 5 ball slams/10 push ups
Even rds: 6 db step ups goblet style
Post dl 5rm and # rds for score
Congratulations to Jay & Adriana! Welcome Juliana!!
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