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WOD 290816

WOD 290816

WOD 290816

WARMUPX3
30/45SEC PARTENERED FRONT RACK MOBILITY
10 RUSSIAN BABY MAKERS
30-45SEC BANDED SQUAT HOLD

1. Front Squat
2RM

2. Strength Conditioning 
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

EXTRA :
1. Clean
1RM with at 2 second pause 1″ off the floor

2. Back Squat
4×6 across

BODYWEIGHT
WARM UP
400m run
Plus Plate warm up

AMRAP 5 minutes
14/10 cal row
10 BURPEES Over The rower ( scale Burpees régulier )

Pause 2 minutes

AMRAP 5 minutes
1 aller/retour longueur gym Plate push 35/15
1 aller/retour longueur gym Plate Run
10 seated Plate Press

Pause 2 minutes

AMRAP 5 minutes
12 Plate Russian twist 35/15
12 Plate ground to oh

Pause 2 minutes

AMRAP 5 minutes
20 Walking lunges
12 Down and up plank

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