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Wednesday

14
Oct

Wednesday

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SKILL

 

Quad Smash w LAX ball :30 sec at each spot on each leg

3 Rounds of:

10 Iron Cross

10 Scorpion

10 PVC Good Morning

3-5 Wall Climbs w/3 sec pause at top

 

 

STRENGTH

 

Sumo Deadlift

 

5-5-5-5-5-5-5-5

 

In 8 sets find a heavy 5 for today

After each set of 5 perform:

** 10 Single Leg Standing Abduction (each leg)

** 10 Hip Thrusts w/3-5 sec hold

 

WOD

 

AMRAP in 20 min

 

Teams of 2 ppl

 

P1  = Run 400 mtr w/MB

P2 = AMRAP of

5 STO (115/75)(95/65-55)

10 Deadlifts

10 Box Jumps Over

**Rotate after every run!!**