Friday, Oct. 16, 2015

IMG_1608When the sun is rising, early class is busy raising the bar . . . Nice job, gang!

101615 WOD

A. 9:00 EMOM

Minute 1: 200/150 meter row

Minute 2: 0:20 hollow hold (transition) into 0:20 arch hold

Minute 3: 12 toes to bar (rings may also be used)

B1. 3×10 barbell good mornings  (stay light with perfect form)

B2. 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. “Diane”

For time:

21-15-9

Deadlift (225/155)

Handstand push-ups

>>On-Ramp

For time:

21-15-9

Deadlift with kettlebells

Dumbbell seated press

Optional cash out:

800-meter run or 1K row NFT