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11-16-12 WOD

By November 16, 2012No Comments

Warm Up:

 

Bear crawl down and back

 

Lunges x 30

 

Good mornings with pipe x 20

 

Scorpions x 8

 

Door way Pec minor stretch 2 x 1 minute

 

Deadlift practice against the poll x 20

 

Mobility:

 

LAX ball into scalenes and upper traps

 

Strength:

 

Front Squat

 

1 x 6; 1 x 6+

 

BS 1 x 20

 

Met Con:

 

Level 3/ Level 2

 

Hand Release Push Ups x 50

 

Deadlifts x 21

 

800m run

 

HRPU x 50

 

Deadlifts x 15

 

800m run

 

HRPU x 50

 

Deadlift x 9

 

800m run

 

Level 1

 

Hand Release Push Ups x 30

 

Deadlifts x 21

 

800m run

 

HRPU x 30

 

Deadlifts x 15

 

800m run

 

HRPU x 30

 

Deadlift x 9

 

800m run

 

Beginner

 

Hand Release Push Ups x 30

 

Deadlifts x 21

 

400m run

 

HRPU x 30

 

Deadlifts x 15

 

400m run

 

HRPU x 30

 

Deadlift x 9

 

400m run