WOD - 05/16/2018 - WOD

"Started from the Bottom"
AMRAP 10
20 strict chin ups
40 box jumps (24/20)
20 toes to bar
40 russian twists (total) (20/14)
20 strict pullups
40 mountain climbers

10:00 to find 20RM Alt. Lunge from Rack

AMRAP 10
40 mountain climbers
20 strict pullups
40 russian twists (total) (20/14)
20 toes to bar
40 box jumps (24/20)
20 strict chinups

(score your total reps)


Extra - 05/16/2018 - Extra

Mobility session -
Banded hamstring/quad stretches
Pigeon stretch
Couch stretch
Foam roll back

A - 05/16/2018 - A

A. PWR: Every 2:00 For 10:00 (5 sets): Deadlift 8-12 @ 72.5%

(Do 3 Sets w/ Conventional Stance and 2 Sets w/ Sumo Stance)

OR

(Do 3 Sets w/ Sumo Stance and 2 Sets w/ Conventional Stance)


B - 05/16/2018 - B

B. Heavy 50ft Yoke Carry (score weight)



C - 05/16/2018 - C

C. 2 RDS:

ME Weighted Plank (53/35)

ME Weighted Hip Ext. (45/25)


Boot-Camp warm up

2*14 at start
18 Pushups at end

Boot-Camp #1 - 05/16/2018 - Boot-Camp #1

Stations 1 min. each
Slider Body Drags
DB Bicep Curls
DB Tricep Kickbacks
DB Chest Flies on Floor
Rest