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Programs

Athletic WOD, November 23, 2018

November 23, 2018, Author: admin
Athletic

Warm-up
Deadlift Warm Up
2mins Cardio
Walking Lunges x 20
Inchworms x 10
Glute Thrusters x 15
Red Band Activation
Scorpions
Lower Back Stretch
Vertical Jumps x 10

Empty Bar: Stiff Leg DL x 10

Weightlifting
Deadlift (4 x 12)
Work up to your heaviest weight for 12 reps, perform 4 sets at that weight with 90 rest between each.
Aim to build on last weeks weight if recorded.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
– 18 x Bent Over Row 50/30
– 9 x Bar Facing Burpees
– 18 x DB Snatch 25/15