Friday, August 5, 2016

 In WOD

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Warm Up:  3 Rounds Not For Time

10 Second Hollow Hold

10 Reverse Lunges with Unloaded Bar

3- 5 Pull Ups with a Two Second Hold at the Top

Weightlifting:  Good Mornings with the Bar

2x 10

Single Leg Deadlifts with Dumbbells

2 x 5

Barbell Deadlifts build to working weight with reps of 5,4,3,2

3 X 3 at working weight = 80% of 1 Rep Max

Strength:  Bent Over Row with Unloaded Bar

3 X 8 Reps

WOD:  “Helen”  Benchmark (note Time)

3 Rounds For Time

Run 400 Meters

21 Kettle Bell Swings (53/35)

12 Pull Ups

 

 

 

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