dead bug

Tuesday 5.5.2015

wodSTRENGTHFind Heavy Hang Power Clean + Front Squat

CONDITIONING 5 Rounds: 6 Hang Power Clean 155/115 200m Run

Finisher 3 x 1 min Deadbugs

COMPETITION 6 x 2 Hang Clean Pull (110%)

Wednesday 4.15.2015

wodSTRENGTH10 x 3 Sumo Deadlift @60% 

CONDITIONING For time: 800m Run Then 21-15-9-6-3 Wall Ball 20/14 Box Jump 24/20

Finisher 3 x 25 Weighted Glute Bridge 4 x 30 sec Dead Bugs

COMPETITION 4 min AMRAP: Thrusters 95/65 *5 burpees every time you break

Friday 2.20.2015

wodSTRENGTHA. 2RM Back Squats B. 3 x 10 Box Jumps 30/24

CONDITIONING For Time: 50 Wall Balls *3 min Rest 50 Wall Balls

Finisher 3 x 20 Dead Bugs 3 x 15 Back Extension

COMPETITION 3 x 20 Reverse Hyper 30 GHRs