Monday – 200316

Monday – 200316


Gym – SWOD

Deadlift
3 reps @ 65%
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
*Perform all reps with a 5 second eccentric phase

Gym – WOD

Complete as many rounds and reps as possible in 13 minutes of:
3 Bar Muscle Ups
10 DB Deadlifts (50’s/35’s)
30 Double Unders

……….

At Home – Skill

5 minutes of practice on:
Front & Back Scales

At home – WOD

Complete as many rounds and reps as possible in 13 minutes of:
3 V-Ups
3 Triceps Push Ups
10 Deadlifts (DB’s, KB’s, Water Jugs)
30 Double Unders (to modify – Jump, Pat, Pat)

***Note: See video above for movement demos and modifications***

……….

BURN

For time (25 min cap):
1-2-3-4-5-6-7-8-9-10 Handstand Push Ups
10-9-8-7-6-5-4-3-2-1 Plated Burpees

Note: Run 100m after each round

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