wod
Warm-up
Deadlift (Weight)
Deadlift
Wave loads
10, 7, 5, 3
10, 7, 5, 3
When you lift for wave number two please lift MORE than you did for the corresponding rep range in round/wave one
Wave loads
10, 7, 5, 3
10, 7, 5, 3
When you lift for wave number two please lift MORE than you did for the corresponding rep range in round/wave one
Met Con Mbah Xfit (Time)
4 rounds each for time
28 Wall Balls
14 Dumbbell Floor Press @ 15/22.5kg
7 sand bag over shoulder
Rest 1 min between each round.
28 Wall Balls
14 Dumbbell Floor Press @ 15/22.5kg
7 sand bag over shoulder
Rest 1 min between each round.
ADV Option:
4 rounds each for time:
28 Wall Balls
14 Floor press @ 45/70kg
7 clean and jerk @ 45/70kg
Rest 1 min between each round.
Accessory Work
3 sets of
10-12 hip thrusts
15-20 band pull aparts with hands supinated
10-12 hip thrusts
15-20 band pull aparts with hands supinated
10 Pike Leg Lifts
10 shoulder dislocators
10 Supine Heel Touches
10 Sotts press
10 Kettlebell Romanian Deadlifts