Sep 2016

wod 2016-09-25

“A:
Run 400 meters

+

3 laps, of:
Air Squat x 10 reps
Push-ups x 10 reps
Banded Goodmornigns x 12 reps

B:
Deadlift:
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C:
For time, in pairs of 2:
Squat Cleans x 10 reps @80/60kg
Burpees Over the Barbell x 20 reps
Toes to Bar x 40 reps
Squat Cleans x 8 reps
Burpees Over the Barbel x 18 reps
Toes to Bar x 36 reps
Squat Cleans x 6 reps
Burpees Over the Barbell x 16 reps
Toes to Bar x 32 reps
Squat Cleans x 4 reps
Burpees Over the Barbell x 14 reps
Toes to Bar x 28 reps
Squat Clean x 2 reps
Burpees Over the Barbell x 12 reps
Toes to Bar x 24 reps

D:
15 min stretch, of:
Hamstrings
Hip flexor
Thorax spine”