Warm-Up.
Pronated Hang x 60 seconds
12-Minute Mobility for Hip Hinge Day
Supinated Hang x 60 seconds
A.
Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 60 seconds
Weighted Pull-Up x 4 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds
Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.
B.
Three sets of:
20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)
Rest 2 minutes
April 29 WOD A. Front Squat – done sock footed (floor not quite warm enough for bare feet) 85#x5, 105×4, 115×3, 125×2, 130, 135, 140, 145, 150 all x 1 B. 3 Rounds for time – 11:25 400m Run 8 Front Squats (115# – 74.5% of 1RM of 155#) done 4/4, 4/4, 4/2/2 *** 23 sec slower than last time, but only used 110# last time I LOVE my Invictus metcons, but man they are NOT for running…feels way to much like my lifters. Front squats felt ok…considering I’ve had a stiff neck on the right side all week, got… Read more »