4-12-18

4-12-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM

-WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE

-WE WILL HAVE A LINK FOR DONATIONS!!!


WARM-UP

2 SETS

-250M Row OR 15 Cal Bike

-15 Banded Good Mornings

-10 Spiderman Lunges (deep stretch)


STRENGTH

20Mins Max

Clean Grip Tempo Deadlifts

5 Sets of 5 Reps (55-65%)

*Rest 2mins between sets*

*TEMPO- straight up/ 3sec pause at the top / 3secs going down/ 2sec pause on the floor

*Dont go beyond the percentages today, your main focus is mechanics, tempo and breathing….we will be getting heavier in other weeks!


WOD

3 Sets for Total Reps / Time.

-Max Reps Russian KB Swings (53/35)(+70/53)

-200M Run

-Max Wall Sit Hold (must stay at 90 degrees)

-200M Run

*Keep track of your total kb swings and total time holding the wall sit


DAILY CHALLENGE EXERCISE 

-3 SETS

-15 Windmills each arm (weight if able, no more than 10lb db)

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