Tuesday, 2 January, 2018
WARM UP – MOBILITY
3 Rounds:
10-15 GHD Hip Ext.
10 Standing DB Arnold Presses
10 Walking Lunges w/DB’s
WOD A
Deadlift x 6
Alt. EMOM x 10 mins (5 sets of each)
1) Deadlifts x 12-10-8-6-6 (start at approx. 60% and build as needed)
2) 15 UB Wallballs (heavy as possible)
WOD B
All The Single Ladies
25-20-15-10-5 reps for time:
Hang Power Cleans
Handstand Pushups
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Weight increases each round, Rx weights:
Guys: 115/135/155/185/205lb
Girls: 75/90/105/125/140lb
*Scale reps to 20-15-10-5-5 if needed – 55 reps as opposed to 75 reps
ACCESSORY
1) 3 Super Sets:
8-12 GH Raises
8 Single Leg KB RDL’s per side
-Rest 2 mins-
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2) 5 Sets:
30 secs GHD Hollow Hold or PVC Paddle
30 secs Rest
30 secs Banded Situps
60 secs Rest
