Friday, Sept. 18, 2015

Jason gets his first ring muscle-up! Awesome job!

091815 WOD

A. EMOM 9:00

Minute 1: 150-meter row

Minute 2: 40 double-unders/80 single-unders

Minute 3: 30 Russian twists with med ball AHAP

B. Deadlift every 2:00 for 10:00

Take 5 minutes to warm up to your starting weight, then:

Set 1: 5 reps @ 75-80%

Set 2: 3 reps @ 80-85%

Set 3: 1 rep @ 85-90%

Set 4: 5 reps @ 80-85%

Set 5: 3 reps @ 85-90%

Do 5 cobras during each rest period. If you do not know your 1RM, build to a challenging set, using the same set / rep scheme.

C. 10:00 AMRAP

2 alternating lunges with bar in front rack (115/75) (1 step = 1 rep)

2 burpees

2 pull-ups

4 lunges

4 burpees

4 pull-ups

6, 8, 10, 12 . . . and so on, increasing two reps with every round. Score is last completed round, plus reps.

>> On-Ramp

10:00 AMRAP

2 unweighted lunges

2 burpees

2 ring rows

4, 6, 8, 10 . . . and so on, increasing two reps with every round. Score is last completed round, plus reps.