WOD: 05/10/2016

  

WARM UP:

@ 0:00

400m row / 1k airdyne

Stretch and warm up with mix movements 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

POWERLIFTING WOD:

@ 20:00

Emom for 3mins

1 bench press @ 88%

@ 28:00

Every 2mins for 14mins

3 deadlifts @ 79%

@ 47:00

Every 2mins for 6mins

8 back squats @ 72%

@ 57:00

3-5 rounds 

15 skull crushers 

10 single arm db bent over rows

15 leg raises 

10 stiff leg DL with db / kb 

WOD:

@ 20:00

Every 90secs for 18mins

Odd interval: 5 deadlifts @ increasing wt 

. Start @ 50%

Even interval: wt hollow rocks 

AFTERWOD:

@ 45:00

15mins “ladder”

3 db/kb front squats @ 18kg/12kg 

6 box jumps @ 24″/20″

9 push ups

. Increase by 3 reps each round

TRAVEL WOD:

3 rounds

800m run

400m run backward

20 burpees