WORKOUT OF THE DAY, AUGUST 5TH 2015


Published August 5, 2016


WOD:

#blade runner

Every 2 minutes for 20min(10rds):

3 Muslce ups (Ring or Bar)

5 Deadlifts (275/185lbs) Approx 60% of 1RM

7 Handstand Pushups (Scale Inverted Pushups or HSPU off Box)

**Scaled Version

5 Pullups/Ring Rows

10 Bench Dips

5 Deadlifts **UnLoaded Heavy KB Deadlift

7 Inverted Pushups or HSPU off Box 

STRENGTH:  (20 Minutes to complete)

3x8 Front Squats
3x8 Push Press 

Unloaded will do once time starts for Strength:

Min 1:  8/6 AirDyne

Min 2:  12/10 Pushups

Min 3:  :30 Weighted Bridge

CASHOUT: (skill conditioning)

EMOMx12

Odd:  50 Double unders
Even: 50' HS Walk or :30 Handstand Hold against wall or :30 Grasshoppers

 


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