Workout of the day - Tuesday, September 20, 2016
A) Strength: Deadlift
3 deadlifts @80% of your 5RM
3 box jumps 30”/24” (land with hips above parallel)
EMOM for 8 min
B) WOD:
5 strict pull ups bandsrogue barsring rows
10 OH plate lunges (ea leg) 45#/25#
15 dynamic push ups (off the plate)
200 m shuttle sprint (done in increments of 50 yds sooo . . . down/bk/dn/bk)
90 s rest btwn rds
3 RFT (includes rest)
C) 3 RNFT
15 ea single leg hip bridge (add weight [kb]) if you are proficient and have done these before
20 MB straight leg sit ups (lying flat, ball starts above head on floor, sit up, touch toes w/ ball)
Score: DL weight used and time
A) Strength: Deadlift
3 deadlifts @80% of your 5RM
3 box jumps 30”/24” (land with hips above parallel)
EMOM for 8 min
B) WOD:
5 strict pull ups bandsrogue barsring rows
10 OH plate lunges (ea leg) 45#/25#
15 dynamic push ups (off the plate)
200 m shuttle sprint (done in increments of 50 yds sooo . . . down/bk/dn/bk)
90 s rest btwn rds
3 RFT (includes rest)
C) 3 RNFT
15 ea single leg hip bridge (add weight [kb]) if you are proficient and have done these before
20 MB straight leg sit ups (lying flat, ball starts above head on floor, sit up, touch toes w/ ball)
Score: DL weight used and time
Image
Image
Image
Image
Image
