Friday, June 26, 2015

Sheila and Nanea are another adorable mother-daughter team!

062615 WOD

A. Four sets of:

Box Step-Ups x 8 each leg

Rest 1:00

Single-Arm Dumbbell Row x 6-8 each arm

Rest 1:00

B. B. Deadlift – 5/3/1 week 4 | month 2 [ DELOAD ]

40% x 5

50% x 5

60% x 5

Subset with 3 x 10 good mornings (light barbell or banded)

C. For time:

Row 1,000 meters

Five rounds of the couplet:

10 toes-to-bar

10 alternating reverse lunges with kettlebells at sides (53/35)

Run 800 meters

>> On-Ramp

Row 500 meters

Five rounds of the couplet:

10 leg raises / sit-ups / crunches

10 unweighted reverse lunges

Run 400 meters