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.