1st December 2019
WOD WOD, December 2, 2019
MASS Monday V2
Post Murph, you may be feeling a lil dusty. Let the body do its thing, don’t push it to places it doesn’t want to go today…
Warm-up
Gym length athletic flow + Glutes
Knee Pulls / Frankies / floor sweeps / Lateral Band walks
Lateral Lunge / Rotation Lunge / Spiderman Lunge / FWD-BKWD Band walks
Baby Crawl / Bear crawl / Broad jump / Banded hip thrust
*break up flow with glute prep, all movements from rack 2 rack
Deadlift (Weight)
0-10mins – E2M x 5
5 x Deadlift working up to 60-70% ( NOT 5RM )
10-20mins – E2M x 5
5 x Push press
working up to 60-70% ( NOT 5RM )
20-30min @ Conversational pace
AMRAP – M4M
10 seated banded rows
10 DB bicep curls
*less reps but slightly heavier than 2 weeks ago
Push Press (Weight)
Core / Stability
Post-session Ab pump
Tabata
Alt Hollow hold & Superman
#4minuteabs