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Workout of the Day

Workout of the Day

Mon WOD 051517

Weightlifting
Front Squat (5 x 5 @80% TM)

Metcon
Metcon (Time)
60 Double Unders
20 Wall Balls (20@10/14@9)
15 Deadlifts (225/155)
90 Double Unders
20 Wall Balls
15 Deadlifts
120 Double Unders
20 Wall Balls
15 Deadlifts

Rx’m (45+)…….
80/130/180 Single Unders
Wall Balls @16/10
DL @200/135

Rx’+
Wall Balls 20@12/20@9
DL @245/175

Accessory Work
Power Shrug (5 x 5)
With the barbell at the hang use a jumping motion to elevate the weight. Follow thru by shrugging the shoulders up.

While you warm up the deadlifts for the metcon.
Dragonfly (Max reps)
Anchor to a post with the arms long overhead, execute a high leg lift to candlestick. Lower down slow and controlled until the feet touch down while keeping the hips up.

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