Friday, September 9, 2016

Good luck this weekend to our Hana Relay women’s team!

090916 WOD

A. 9:00 EMOM

Min. 1: 0:30-0:45 Russian step-ups

Min. 2: 0:30-0:45 glute hip bridges

Min. 3: 0:30-0:45 row for calories

B. Take 15 – 20 minutes to build to a heavy power clean.

If you missed last Friday, you will be finding your 1RM deadlift or estimated 1RM.

Deadlift [ assessment ]

Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the deadlift. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 2:00 between working weights. Get some cobras in. IMPORTANT: Record lifts!

C. Five rounds for time:

9 power cleans (115/75)

9 burpees

>>On-ramp

Five rounds for time:

9 dumbbell hang power cleans

9 modified burpees