Monday 03.16.2020

POSTED ON March 15, 2020

Monday | 03.16.2020

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Warm Up:
:15 deadhang
5 scap push ups
5 scap pull ups
5/5 thorax rotations
X2-3 sets
Strength: Build to a 5 RM using the following rep scheme:
0-2 – 10 reps
2-4 – 9 reps
4-6 – 8 reps
6-8 – 7 reps
8-10 – 5 reps
10-12 – 5 reps
12-14 – 5 reps
14-16 – 5 reps
WOD: “Strict and Heavy” 20min AMRAP
5 deadlifts 315/225
7 strict pull ups
9 strict push ups (chest must touch he ground but knees can’t)
5 deadlifts 275/185
7 strict pull ups
9 hand release push ups
5 deadlifts 225/155
7 ring rows
9 push up from knees
WOD 2:
3 rounds for quality
20 dead bugs
10 back extensions
6/6 single leg glute bridge
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