MITTE AND WELIMDORF
Overhead squat technique then Ovehead squats 8x8x8x8x8 with three second pause in the squat position then 30 hanging straight leg raises then Cashout: 100 double unders or attempts & 100 situps
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MITTE & WEILIMDORF
Open Gym Make-up a WOD you missed or Suggested WOD: For Time- 1000m row then 3 rounds: 10 Push Press 15 Box Jumps 20 Hollow Rocks MITTE & WEILIMDORF:
"Tabata This" MITTE & WEILIMDORF:
Overhead Squats 3-3-3-3-3 Then 10 min: 30 OHS (25/40) Then AMRAP remaining time -5 ring dips -10 sit-ups CASHOUT: run 1000m for time MITTE &WEILIMDORF
Deadlift and Push Press Skill Then Deadlift 5x5 Then Work up to a 3RM Push Press Cashout: 50 Russian twists (w/KB @ Mitte, w/ smash ball @ WD)
MITTE & WEILIMDORF
Open Gym Suggested Benchmark WOD: "Annie" 50-40-30-20-10 Double-unders Sit-ups MITTE & WEILIMDORF:
Deadlift technique then 20 min to work up to 1RM on Deadlift then AMRAP 8 min: 1 Deadlift (65/90) 2 Barbell Rollouts 3 Barbell Pushups 2 Deadlifts 4 Barbell Rollouts 6 Barbell Pushups 3 Deadlifts 6 Barbell Rollouts 9 Barbell Pushups 4 Deadlifts 8 Barbell Rollouts 12 Barbell Pushups And so forth (multiple the round number times (x) the 1st round) |
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Dezember 2016
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