WOD
A. RDL 6×5
B. 4 rounds
10/3 HSPU/Wall Walk
10 Box Jumps (24/20)
12 cal row
Sport
A. 4″ Deficit DL 5×5 @ 75%
B. 4 rounds
10 HSPU
10 Box Jump (30)
18 Cal Row
C.
100 Banded GMs
Back Extensions 5×10
Call us: 507-206-4611
A. RDL 6×5
B. 4 rounds
10/3 HSPU/Wall Walk
10 Box Jumps (24/20)
12 cal row
A. 4″ Deficit DL 5×5 @ 75%
B. 4 rounds
10 HSPU
10 Box Jump (30)
18 Cal Row
C.
100 Banded GMs
Back Extensions 5×10
A. 135,145,155,165,175,185 last 2 grip gave out after 3 reps
B. 9:24 Rx
A. Worked up the weight. Barbell only, 85×2, 105×2, 135×1.
B. 11:35. HSPU worked on strict with tiny elbow flexion. Definate work in progress. Felt good to put weight through my shoulder. 20″ step ups.
Sport:
A. 175-215-245-265-280×2 (all TNG except last set)
B. 12:06 Rx
C. Done
A. First time deadlifting since I hurt my back so I kept it light. It was plenty!! 6×5@75#
B. Wall walks, 20 inch step ups, 12 cal row. 10:06
A. 4” deficit DL 5×5
175-195-195-195-205×4 (then did 195×5 DL w/no deficit)
B. This WOD felt like a mess- was planning on doing all HSPUs, then ended up just doing handstand holds while Heather did her box jumps
Rowing and Box jumps @ 24 felt good….
C. 100 Banded Good Mornings
100 GHD Sit Ups
A. RDL – 155-155-175-175-195-195. Felt pretty good, last set was a challenge but felt like I got good form.
B. 12:40 – wall walks, 24″ box, running
C. Banded shoulder stretches