WODs

12.4.18

12/03/2018

12.4.18

 

A.

 

Five sets of:

 

Deadlift x 5 reps @ 21X1

 

Rest 2-3 minutes

 

 

 

Keep all sets above 75% of your 1-RM.

 

 

 

B. Conditioning

 

Five rounds for time of:

 

500 Meter Row

 

40 Double-Unders

 

10 Deadlifts (225/155 lbs)

 

 

 

Optional Programming

 

 

 

A.

 

Four sets of:

 

3-Position Snatch @ 75-80%

 

(high hang, mid-thigh, below the knee)

 

Rest as needed

 

 

 

 

 

B.

 

Three sets of:

 

GHD Hip Extension with Overhead “Y” x 8 reps @ 2113

 

Rest 60 seconds

 

Prone Chinese Plank x 60 seconds

 

(add weight to hips if possible)

 

Rest 60 seconds