WOD: 07/10/201

 

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 deadlift @ 88%

@ 28:00

Every 2mins for 14mins 

5 box squats @ 79%

@ 47:00

Every 2mins for 6mins 

8 close grip bench press @ 72%

@ 55:00

3-5 rounds

10 weighted db step ups @ 20″ (each leg)

15 wt hollow rocks 

10 barbell strict press 

15 standing calf raise 

WOD:

@ 20:00

Every 2mins for 10mins 

3 squat cleans @ increasing weight

AFTERWOD:

@ 40:00

20mins amrap

15 calories

25 pull ups

35 box jumps @ 24″/20″

45 push ups 

TRAVEL WOD:

5k run