8-20-18 Monday

Warm up 2-3 Rds (10 Min)

200 m run

10 Lunge

10 G2OH w Medball 

10 standing Medball trunk rotation (arms extended)

10 Ring Rows

5 kip bar taps


Deadlifts (Day 1)

5 x 5 reps @ 70% (Of best single)

*touch and go today, mix it up between touch and go and doing singles while holding on to the barbell re-setting at the bottom of each rep.


AMRAP 7 minutes


*Burpee DB Deadlifts

*Strict Pull Ups

AHAFA (w/2DB) Burpees w/the DB’s and stand up with the DB’s to finish the rep)



Post WOD 3X

 (For quality)

15 Glute Ham Raises

15 GHD Sit Ups

5 High Box Jumps , No hands on box, be explosive!)

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

This site uses Akismet to reduce spam. Learn how your comment data is processed.