Friday, September 22nd WOD


Warm up:  Basic top down stretch followed by

Station 1

:90 Row

:90 Up/down dog

Switch

Station 2

:90 Step ups

:90 GSE

Switch

Station 3

:90 Sit ups

:90 Scorpion/Iron cross

 

Wod prep:  One-legged DL with DB

DL technique w bare bar

 

Strength:  Deadlift

5×75%, 5×80% and 5×85%

 

LV. A and B WOD:  For reps

6, 2-minute rounds

-25/20 Calorie row

-ME HSPU

Rest two minutes between rounds

 

LV. C WOD:  For reps

6, 2-minute rounds

-25/20 Calorie row

-ME modified (box) HSPU (sub regular push ups)

 

Post:  Yoga series x5

Categories: WOD

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