Workout of the Day

Sat 1-6-17

This Week’s Training – ** RSVP **

Athletics WOD

A. With a rolling clock complete each:
0:00-3:00 55 Deadlift 225/155
3:01-4:00 REST
4:01-7:00 55 Wallball 20-10/14-9
7:01-8:00 REST
8:01-11:00 55 Row Cal
11:01-12:00 REST
12:01-15:00 55 HSPU
15:01-18:00 REST
18:00-21:00 Max Reps of movement you scored lowest on above

If you complete the task score is time to complete, otherwise score number of completed reps. HSPU should be done focusing on Open ROM Standard

B. 7min Hip Flexor Smash + Green Band Glute Bridges

Fitness WOD

“Dianne”
21-15-9
Deadlift 225/155
HSPU

Strength WOD

A. Push Press 10-10-10-10 – build – lifting every 3min – GO BIG

B. 4 sets:
90sec OH Banded Mobiltiy
10 Single / Double KB OHS

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