WODs

1.4.19

01/03/2019

1.4.19

 

 

 

A. Conditioning

 

“Christine”

 

Three rounds for time:

 

500 Meter Row

 

12 Deadlifts (Bodyweight)

 

21 Box Jumps (24″/20″)

 

 

 

Rest until relatively recovered, and then…

 

 

 

B.

 

Three sets of:

 

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

 

Rest 60 seconds

 

Barbell Glute Bridges x 6-8 reps @ 20X1

 

Rest 60 seconds

 

Side Plank x 45 seconds each side

 

Rest 60 seconds

 

 

 

Compare results to October 17, 2018.

 

 

 

 

 

Optional Accessory Work:

 

 

 

A.

 

Three sets of:

 

Incline Dumbbell Bench Press x 8 reps

 

Rest as needed

 

Supinated-Grip Bent-Over Barbell Rows x 6-8 reps

 

Rest as needed

 

 

 

B.

 

Three sets of:

 

20 Dumbbell Skull Crushers

 

20 Dumbbell Tate Press

 

20 Dumbbell Floor Press

 

(perform as a complex laying flat on the floor.)

 

Rest 30 seconds

 

60 seconds Hollow Hold

 

Rest 60 seconds