6-9-20
Strength:
12:00 Running Clock….
3×5 Tempo Deadlift (2121)
**Keep weight Moderate**
WOD:
3 Sets:
500m Row
24 AMSU
15 Deadlifts (95/65)(75/55)
Home WOD:
DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into…
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
(No Measure)
STRENGTH
E2MOM x 14 MINUTES
10 DB Romanian Deadlifts
8 DB Bent Over Rows
6 DB Ground to Overhead
(Score is Load)
WORKOUT
ON A 3:00 RUNNING CLOCK…
Cardio Choice 1
-Rest 1:00-
ON A 2:00 RUNNING CLOCK…
Cardio Choice 2
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 DB Muscle Clean
MIN 2 – :45 Burpees Over DB
(Score is Reps)
FINISHER
ON A 4:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank*
*Every time you break, perform 15 Push-Ups