Tuesday 10/13/15

Happy birthday Edward! It’s been awesome having you in the gym and getting to know you. Keep up the good work!

Strength:
Back squat
5-5-5-5-5 @ 85% of 3 RM

*Max set of strict pull ups between sets (4 total)

Accessory:
3 rounds
20 single leg RDL’s – 10 each leg, use DB’s in each hand to add resistance
Rest 30 sec
1 min plank hold (push up position)
Rest 30 sec
8 ring rows (tempo)

Unloaded:
5 min AMRAP
6 burpees
40 ft bear crawl
6 KB goat baggers
40 ft bear crawl

Rest 2 min

5 min AMRAP
40 ft burpee broad jump
10 sit ups
40 ft run
10 supermans

Rest 2 min

5 min AMRAP
40 ft sideways plank walk
20 KB swings
40 ft backward bear crawl
20 air squats

*Score for rounds and reps of each AMRAP

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Posted on October 12, 2015, in WODs. Bookmark the permalink. Comments Off on Tuesday 10/13/15.

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