Friday, August 7, 2015

080715 WOD

A. In 6:00 with teams of two:

Partner 1) Run 200 meters

Partner 2) Row 250 meters

Both: 20 med-ball sit-ups

Alternating run and row

B. 1. 3×10 barbell good mornings  (stay light with perfect form)

2. Barbell hip bridges 3×12 (squeeze glutes at the top of each hip bridge and hold for two seconds)

You may increase weights over the three sets if form is good.

C. 5:00 AMRAP

5 ring dips

10 deadlifts (185/135)

50-meter run

Rest 2:30

5:00 AMRAP

10 reverse lunges with kettlebells at sides (53/35) (5/side)

5 pull-ups

50-meter run

Score each workout separately

>> On-Ramp

5:00 AMRAP

10 parallette dips

10 KB deadlifts

50-meter run

2:30 rest

5:00 AMRAP

10 unweighted reverse lunges

10 ring rows

50-meter run