Friday 16 August 2019


Published August 10, 2019


Deadlift

3 @ 70%

1 @ 75%

3 @ 70%

1 @ 80%

3 @ 70%

1 @ 85%

*** Every 90 sec

 

WOD - 16 min AMRAP

30 DB hang clean and split jerks ( 1 hand db swing to rack, then jerk - 5 reps per side, then switch arms ) ( 50 / 35 )

25 / 20 cal bike or row 

20 bar face burpees

15 DL ( 245 / 165 )

*** for DB clean and Deadlift choose a wt you can complete in set with 2 rests max

*** goal is 2+ rounds

 

extra work - 3 rounds nft

6 glute ham bridge

9 strict t2b

15 good morning

21 abmat sit ups

 


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