Pre-Wod:
7 Min AMRAP:
2 Inch-Worm-Up-Dawg
3 Handstand Kick-Ups
4 Lateral Lunge with KB
50 Dubz
1 Round: Side-Butt
5 Min AMRAP:
10 Alt. Pistols
8 Chest-2-Bar
6 Single Leg Deadlift 45/35-lb Bar
4 Mountain Climbers (Hip Circles each direction)
Workout of the day for Wednesday, August 2nd, 2015:
A.
24 Rounds of 30 seconds on, 30 seconds rest, (24 Minutes total) alternating between:
WallBall 20/14-lb
Deadlift @ 50% 1RM
Box Jump 24/20
*You will complete a total of 8 sets of each movement. Record lowest reps completed for each exercise over the 8 sets. As with Tabatta scoring, try to stay consistent over the whole 24 minutes, don’t jump out ahead and die off, lowering your final score. Pick a challenging rep scheme and fight to stick with it.
B.
Middle Split Class (10 min)
2 Minute Standing Pancake
10 Lateral Lunge
1 min standing frog, each side
1 min piriformis stretch, each side
1 min Hip Flexor Lunge, each side
1 min Frog stretch
1 min Child’s Pose