24th June 2019
WOD WOD, June 25, 2019
Deadly Treadly
Warm-up
Deadlift (Weight)
Every 3 Minutes :
1×5 @ 50%
1×5 @ 60%
5×5 @ 70%
*After each set chill TFO and spin a yarn with ya mates
Metcon (AMRAP – Rounds and Reps)
Sprint Gymnastics conditioning
AMRAP 10:
150m sprint
6 Pull ups (Rx+ Chest 2 bar)
Goal : Unbroken sets of chosen PU variation
Post WOD PUMP
Hindshaw lactate tolerance workout:
5 rounds using 1 x bumper plate:
20 second bent over row fast with plate
20 second upright static hold with plate
20 second bent over row slow with plate
no rest
10/5kg max
Glute pulls
Frankies
Toe Touch
drinking bird
Lateral lunges
rotation lunges
spider man lunges
Glute monster walks
B) DL Barbell breakdown