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OUR BLOG

06/27/2014 WOD

By Mike Cheatham | In WOD | on June 26, 2014

Friday 06/27/2014

Warm Up:

DROM

Run 400m
2 RNFT
20 Banded GM
20 Sit ups
20 Squats

Strength: (20 minutes)
Back Squat 4@9 (load drop 5% fatigue)

WOD:

500M Row Followed BY:
15 Thrusters 75/45
10 GHD sit-ups
12 Thruster 95/65
10 GHD Sit-ups
9 Thrusters 115/85
10 GHD Sit-ups
6 thrusters 135/95
10 GHD Sit-ups
3 Thrusters 155/105

Level 1 -

Sit ups and following weight
45/35
65/45
75/55
85/65
95/75

Level 2-

Weighted Sit ups and following weights
65/45
75/55
95/65
115/85
135/95

 

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