Friday, Oct. 16, 2015
When 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