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Thursday 5.5.16

4
May

Thursday 5.5.16

Group Warm Up

3 Rounds

3 Burpees

10 KB Deadlifts

 

Strength

OTM 5

L1 10 KB Goblet Squats

L2 4 Cossack Squats (ea. side)

L3 5 Cossack Squats (weighted)

 

OTM 10

L1 Odd 30 Single Unders

L1 Even 5 Strict Ring Rows

L2 Odd 30 Double Unders

L2 Even 2 Box Muscle Ups

L3 Odd 2 Ring Muscle Ups

L3 Even 1 Rope Climb

 

WOD (Level 3)

12 Sumo Deadlifts (245/185)

12 Burpees

9 Sumo Deadlifts (245/185)

9 Burpees

6 Sumo Deadlifts (245/185)

6 Burpees

600 Run

 

WOD (Level 2)

12 Sumo Deadlifts (185/135)

12 Burpees

9 Sumo Deadlifts (185/135)

9 Burpees

6 Sumo Deadlifts (185/135)

6 Burpees

600 Run

 

WOD (Level 1)

12 Sumo Deadlifts (135/95)

12 Burpees

9 Sumo Deadlifts (135/95)

9 Burpees

6 Sumo Deadlifts (135/95)

6 Burpees

400 Run

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