Tuesday, May 10 WOD

Warm-up

  • 2 Rounds
    • 200m Run
    • 10 KB Good mornings (light)
    • 15 Air Squats

Then

  • 0:30 Calf Stretch (each side)
  • -10 Front Leg Swings (each leg)
  • -10 Side Leg Swings (each leg)
  • -Hamstring Walk (10 Steps, take half a step and each time reach down to your toe)

METCON

  • For time:
    • Run, 300 m
    • 5 Box Jumps, 24/20 in
    • 5 Deadlifts, 225/155 lbs
    • Run, 300 m
    • 10 Box Jumps, 24/20 in
    • 10 Deadlifts, 225/155 lbs
    • Run, 300 m
    • 15 Box Jumps, 24/20 in
    • 15 Deadlifts, 225/155 lbs
    • Run, 300 m
    • 20 Box Jumps, 24/20 in
    • 20 Deadlifts, 225/155 lbs
    • Run, 300 m
    • 25 Box Jumps, 24/20 in
    • 25 Deadlifts, 225/155 lbs

Bike Erg / Box Jumps, 24/20 in

QUALITY

  • 3 rounds for quality of:
    • 10 Barbell Roll Outs
    • 15 Hollow Rocks
    • 20 GHD Hip Extensions

Move through it at your own pace, if you don’t have a GHD Perform 40 superman’s. Scaling Options: Scale to a deadlift weight that is moderate/light and you can keep unbroken at least until the set of 10.

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