Monday, March 18, 2019

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(Glycolytic or 19.4)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC good morning. 20 sec spiderman/leg, 20 sec pigeon/leg, then 2x: 5 cal bike, 5 push-ups, 4 DB rows/arm, 5 light deads

WOD

5 Rounds on the 4:00
9 Deadlifts (225/155) (50+ 155/95)
6 DB Renegade rows (50/35) (50+ 35/20) (1 rep = Push-up > Row > Push up > Row)
21/16 cal Bike (50+ 17/12)
*Complete the work and rest the remainder of the time. If you have less than 90 sec rest, reduce weight first and then reps.

Gymnastics (6:30 PM)

Skill EMOM x15 min

Minute 1: 5 false grip ring rows into 1 ring transition

Minute 2: :30-:40 sec. accumulated in a handstand or nose to wall hold

Minute 3: 15 pike leg lifts over db

WOD

4 Rounds:

300m Row

10 AKBS (53/35)

100ft. SA farmer’s walk