Wednesday 7 August 2019


Published August 3, 2019


 5 rounds - emom

even - 50’ lunge w db oh -switch at 25

odd - 6 HSPU / 20 sec hold/ 18’ walk - start at 6’ if fall before end of mat - or 10 shoulder taps

Heavy Deadlift

spend 10 min working up to starting wts ( 5x40%, 5x50%, 5x60%, 3x70%, 3x75% every 2 min )

then the next 3 sets every 2 minutes

6 @ 80% max

4 @ 85% max

2 @ 90% max

 

WOD - 7 minute AMRAP

Wall balls

on the minute - 5 DL ( 225 / 155 )

*** use a medium wt that would allow you to do all 5 reps unbroken each round ***

 

workout starts with WB, on the minute do the 5 DL then back to WB

***score is total Wall Ball


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