WOD 12.09.2017

PERFORMANCE

 

STRENGTH

10-8-6-4-2

Romanian Deadlift*

Tall Box Jump from a seated position.(30/24)

 

*Climbing Weight

 

CONDITIONING

For time:

21 Deadlifts 185/135

42 AB Mat Situps

84 Double Unders

15 Deadlifts 225/155

30 AB Mat Situps

60 Double Unders

9  Deadlifts 255/185

18 AB Mat Situps

36 Double Unders         

FITNESS

 

STRENGTH

5 Rounds for Quality:

10 Goat Bag Swings 35/25

20 Box Hamstring Curls

30s Hollow Rock Hold



 

CONDITIONING

For time:

21 Calorie Row/15 Assault Bike Cals

42 AB Mat Situps

84 Jumping Jacks

15 Calorie Row/12 Assault Bike Cals

30 AB Mat Siutps

60 Jumping Jacks

9  Calorie Row/9 Assault Bike Cals

18 AB Mat Situps

36 Jumping Jacks

DSC_2557.jpg