Tuesday- April 23rd

April 23, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Warm up Deadlift to workout weights

 

 

A. 4 sets of:   (8 minute cap)

Split Stance RDL x 8 each leg @4011   (barbell or DB)

Ab Wheel or Barbell Roll Outs x 10-12

 

 

 

B. “Play Dead”

AMRAP 5:00

Buy-In: 600 Meter Run (to stop sign)

12 Deadlifts (185/135)  (135/95)

12 Lateral Barbell Burpees

rest 5 minutes

 

AMRAP 5:00

Buy-In: 400 Meter Run

9 Deadlifts (225/155)   (155/105)

9 Lateral Barbell Burpees

rest 5 minutes

 

AMRAP 5:00

Buy-In: 200 Meter Run

6 Deadlifts (275/185)   (185/135)

6 Lateral Barbell Burpees

 

Compare scores to July 10, 2018

 

 

C. Buy-Out

Posted Hamstring Stretch x 1:00 each

+ one more stretch from "Running" MobilityWOD Poster

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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