Sunday, March 11, 2018

2018-03-12 WOD

Manolo and Abigail were our athletes of the week for 18.2/18.2a! Great job you guys! Keep up the good work and keep giving those workouts everything you got!

Superman Cycle Week 4

Deadlift:
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


In teams of 2, AMRAP in 14 minutes:
...35 Wall Balls (20/14#)
...35 GHDSU
...35 Push Ups
...35 Calorie Bike
Record rounds/reps.


COMPETITORS

Deadlift:
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


In teams of 2, AMRAP in 14 minutes:
...35 Wall Balls (30/20#)
...35 GHDSU
...35 Push Ups
...35 Calorie Bike
Record rounds/reps.


3 Sets NOT For Time:
...10 Right Leg DB Deficit Lunge*
...10 Left Leg DB Deficit Lunge
...10 DB Strict Press (per side with arms overhead)
*Hold dumbbells in both hands. Lunge by stepping forward onto a 45# plate to create a deficit.

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