Tuesday March 15th WOD

Warm up:  6 minute circuit including jump rope, ball slams and BW drills

 

Strength:  Deadlift

-15 minutes to establish a new 1RM

 

LV. A and B Conditioning:  For time

-30 Calorie row

-20 HR Push ups

-10 Deadlifts  255/155, 225/125

-30 Calorie row

-20 Toes to bar

-10 Power cleans  225/125, 185/105

-30 Calorie row

-20 Alternating pistols

-10 Overhead squat 185/105, 155/85

 

LV. C Conditioning:  For time

-20 Calorie row

-10 HR Push ups

-8 Deadlifts 135/85

-20 Calorie row

-10 Hanging knees

-8 Power cleans 115/65

-20 Calorie row

-10 Goblet squats 53/35lbs

-10 Push press 75/45lbs

 

Post:  200m walk + Banded work

Nick ProhaskaComment