WEDNESDAY 5.17.2017 WOD

WARM UP:

2 Min Row, Bike or Jump Rope

Foam Roll or Lax Calves and Glutes

1 RNFT
Bear Crawl Length of Gym
Walking Lunge Back

1 RNFT
20 Russian Swings
5 Pause Goblet Squats
10 Plank Sliders R & L
10 Reverse V-Ups on Sliders
0:30 Plank in Pushup Position

PART 1:

After one warm up round of each movement with just Bodyweight / Light KB then…

3 Rounds NOT for time:

8R + 8L Bulgarian Split Squat DBs at sides 50/35

3-5 Strict CHIN Ups – Advanced 3-5 Chinups with 33% / 20% of Bodweight Added

8 Stiff Leg Sumo Deadlift with KB 30X0 @ 70/53 

0:30 R & L Side Plank Arm Extended – Advanced extend top leg

PART 2:

FITNESS/SPORT: 15 Min

3 Rounds of:
0:40 Max Russian Swings or Full Swings 53/35
0:20 Rest

0:60 Rest / Transition to Next Exercise

3 Rounds of:
0:40 Pushups
0:20 Rest

0:60 Rest / Transition to Next Exercise

3 Rounds of:
0:40 AbMat Situps Feet Under Pair of Dumbbells
0:20 Rest

0:60 Rest / Transition to Next Exercise

3 Rounds of:
0:40 Cals Rowing OR 0:40 Cals Assault Bike
0:20 Rest

or

STRENGTH OPTION – WEEK 2

Back Squat or Front Squat

WARM UP:
5 x 40%
5 x 50%
5 x 60%

SET 1 – 3 x 70%
SET 2 – 3 x 80%
SET 3 – AMRAP 90%

SQUAT ACCESSORY
3 Sets of:
A1. 10-15 Walking Lunges holding pair of DBs at sides
A2. 10-15 Hip Extensions optionally add weight plate 

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