Wednesday March 14 2018

 

Do the 5:00pm wod and this will be the reward for your body. 


 Warm up 

  • 20 single leg walking deadlifts
  • 20  MB lunges with torso twists
  • 200 m run with MB
  • 6 plank twists 
  • 2 x bear crawl 
  • 3x cartwheels 

Strength choose

Time 30 sec for 12 rds  

30 sec work 30 sec rest, rest can be wall squats 

Lying DBELL  P/OVERS plus ME single leg DBELL lunges, back foot on bench

or  

Bench Press plus KB shoulder holds squats, isometric squat hold as long as you can  

Every 1 minutes, for 16 minutes (4 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps 
Station 2 – Single-Arm ring Row x 8 reps each 
Station 3 – Supine Med Ball Leg Curls x 12 reps TRY single leg 6 per side 
Station 4 – Barbell Roll-Outs x 12-15 reps