THURSDAY, JANUARY 31ST 2019

Home / WOD / THURSDAY, JANUARY 31ST 2019
Ryan Barlow | January 30, 2019 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

Front Squat
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)

*Superset
Single Leg Deadlift (5 reps each leg)
– Back foot on 12-20″ block
– Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.

*5 on EACH leg here (Heaviest we have ever gone today. Push the weight. Start with weaker leg)
*Rest 90sec. After Each Superset

B) METCON (FOR TIME)

14min. AMRAP:
200M Run
10 Front Rack Lunges (95/65) (5/side)
200M Run
10 Devil Press (45/30)

S1/MRx: FRL (85/55); DP (40/25)
S2/MS: FRL (45/35); DP (25/15)

*count runs as 1 Rep (1 Round = 22 Reps)

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