WARM-UP:

3 rounds of 10 reps:

Russian baby makers (5 per round)

Overhead squat w/ PVC

Sit-ups or GHD sit-ups

Supermans or back extensions

Pull-ups or ring rows

Hand release push-ups

 

STRENGTH:

Back Squat

Every 2 minutes for 14 minutes (7 sets):

Set 1: 5 @ 70%

Set 2: 5 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5-7: 2 @ 85-90%

 

WOD:

For time:

400 Meter Run

40 Box jump overs (24/20″)

20 Toes to bar

10 Man Makers (50/35#)

20 Kettlebell swings (53/35#)

40 Wallballs (20/14#)

400m run

**Man Maker: With two dumbells – push-up, left arm row, right arm row, squat clean thruster

https://youtu.be/iMNnvhg1JcM

 

 

LEANFIT:

 

5 rounds for time of:

5 Burpee box jumps

10 Pull-ups

15 Sit-ups

20 Plank knees to elbow

25 Double unders

30 sec Handstand hold

_____

DE:
michael “Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Media:
Monday WOD, March 19, 2018