Thursday, December 20, 2018

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(Phosphogenic)
WOD Review:

Warm up all together:3x: 10 low RKBS, jog 1 indoor loop, 20 sec forearm plank hold AND then 2x: 10 BB bench press, 10 BB deadlifts, 10 hanging shrugs.

SOD prep: 7 min to build to bench and deadlift weights.

SOD

EMOM x 24 min
Min 1: 3-5 BB Bench press (BW/3/4 BW for bench AND)
Min 2: 8-10 Ab Roll-outs
Min 3: 3-5 BB Deadlifts (1.5 – 1.75x BW for deadlifts (Conventional or Sumo))
Min 4: 1-2 Rope climbs OR 1-5 Muscle-ups (alt if you’d like)
Increase weight for sets: 2, 4, & 6

WOD

5 min AMRAP
10 RKBS (53/35) (50+ 45/25)
8 Forearm plank step-ups (4/arm) (https://www.youtube.com/watch?v=qRf8aDTNDag)
6 V-ups