9/27/16

Wod:
“RX”(Track Total Reps)
AMRAP 5:
Buy-in: 50 Wallballs (20/15#)
12 Deadlifts (185/135#)
12 Bar-Over Burpees
Rest 5:00
AMRAP 5:
Buy-in: 35 Wallballs (20/14#)
9 Deadlifts (225/155#)
9 Bar-Over Burpees
Rest 5:00
AMRAP 5:
Buy-in: 20 Wallballs (20/14#)
6 Deadlifts (275/185#)
6 Bar-Over Burpees
“Scaled”
AMRAP 5:
Buy-in: 40 Wallballs (14/10#)
12 Deadlifts (115/85#, Increase weight only if technique is good)
12 Burpees
Rest 5:00
AMRAP 5:
Buy-in: 25 Wallballs
9 Deadlifts
9 Burpees
Rest 5:00
AMRAP 5:
Buy-in: 10 Wallballs
6 Deadlifts
6 Bar-Over Burpees
Midline
Metcon
4 supersets:(if time permits)
25 Sit-Up(add weight if to easy)
15 Hip Extensions(add weight if to easy)
rest 2 mins between sets

 

Advertisements

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 )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s