TUESDAY 150721

Warm-up:

Row 500m

Inch worm with a push up down

Zombie back

10 scorpions

30 sec upward dog

30 sec downward dog

20 trunk twists

Pigeon stretch

10 banded good mornings

200m jog
Strength:

Deadlift x 3 reps (with PERFECT posture and mechanics)

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts
WoD:

Three rounds for time of:

400 Meter Run

10 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)

– record time and DB weight
Mobility:

Roll posterior

Lax to plantar

Roll upper back

Categories: Uncategorized W.O.D.

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