WOD 03.10.2017

PERFORMANCE

 

 

STRENGTH

Accumulate 3 minutes of Hollow Rock Hold

 

Followed by…

 

4 rounds

15 Weighted AB Mat Situps (Bumper 25/15)

15 Weighted Good Mornings (Bumper 25/15)

 

Accumulate 3 minutes of Elbow Plank Hold

 

 

CONDITIONING

4 Rounds

 

AMRAP3

5 Deadlifts 135/95*

20 Double Unders

 

Rest 1 Minute

 

*Every new round add 20/10 Lbs.

FITNESS                                           

 

STRENGTH

Accumulate 2 minutes of Hollow Rock Hold

Followed by…

5 Rounds

5 V-Ups

5 Tuck Situps

10 Leg Scissors

5 Tuck Situps

5 V-Ups

Followed by...

Accumulate 2 minutes of Elbow Plank Hold.

 

CONDITIONING

4 Rounds

 

AMRAP3

10 KB Swings 35/25

20 Jumping Jacks

 

Rest 1 Minute

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