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Wednesday 7-13-2016

12
Jul

Wednesday 7-13-2016

VOD

 

 

Strength

8 x 2 DeadLift, all between 80-85% of 1RM phyf

WOD

5 rds as Rx’d:

250m row strapless, D4, under 1min

Rest 1min

10 burpees under 30sec

Rest 1min

15 KB Swings 50/70# (A) UB (scale as needed)

Rest 1min

1min plank hold 25#

Rest 1min

Additional

1)OTM for 10min

Odd – 5 hang power clean at 105# into 5 push press 105#

Even – max reps front squat 105# for 20sec

 

2)4 rds at tempo:

5 push-ups with 10# plate on back

5/5 pistols

25 full sit-ups

 

3)6 sets of 4-6 strict chin-ups, rest enough to ensure you get at least 4 reps