WARM-UP

3 rounds of 10 reps

Russian baby makers (5 per round)

Overhead squats w/ PVC

Sit-ups or GHD Sit-ups

Back extensions or supermans

Pull-ups or ring rows

Hand release push ups

 

STRENGTH

5 x 2 strict (weighted) pull-ups

 

WOD

14 minute AMRAP

7 Deadlift (285/205#) *Weight used should not be more than 75% of your 1RM*

14 Burpees

21 Pull-ups

____

LEANFIT

As many rounds as possible in 15 minutes of:

3 Deadlifts (95 lb./55 lb.)

2 Hang cleans

1 Push presses

10 Kettlebell swings

10 Push-ups

Rest 3 minutes, then complete 4x400m Run, rest 1 minute between runs

____

DE:

For time:

2000m Row

30 Clean and jerks (135 lb./85 lb.)

75 Push-ups

2000m Row

 

Media:
Tuesday WOD, March 13, 2018