Saturday, 3 March, 2018
WARM UP – MOBILITY
2 Rounds
8-10 Single Leg RDL’s /side
15 KB Swings
2 Wall Walks
8-10 KB/DB Push Press /side
WOD A
Sumo Deadlift x 5
E2MOM x 5 sets:
5 Sumo Deadlifts
5-8 Handstand Push-ups
—
-Complete both movements back to back
-DL: Start at approx. 60-65% and build to a heavy but not max set of 5
-HSPU: strict or kipping, add deficit if needed
WOD B
Double Helen
3 rounds for time of:
800m Run
42 KB Swings 24/16kg
24 Pull-ups
—
Int: bring reps down to 30/18
Beg: 21/12, and 500m if needed
ACCESSORY
3 Rounds:
15-20 GHD Hip Extensions
10 Powell Raises /side
2-3 Crossover Recovery exercises each round
