Tuesday, August 28, 2018

Full house at the 5:30

082818WOD

A. Warm-up: Coach’s choice

B. Deadlift

Set 1 – 10 reps @ 50% of 1-RM

Set 2 – 10 reps @ 60%

Set 3 – 8 reps @ 75%

Set 4 – 6 reps @ 80%

Set 5 – 4 reps @ 85%

Rest 2-3 minutes between sets.

C. In teams of two, alternating movements 15:00 AMRAP

15/10 Calories of Assault Bike

15 Alternating Single-Arm Dumbbell Snatches (50/35)

20 Alternating Reverse Lunges with kettlebell  (53/35) (goblet style) 10/ side

One person works while the other is resting, switching movements throughout

>>Modifications will be given

D. Couch stretch 1:30/side