Mobility: ROM WOD: “Open Prep Day 5” (10 mins)

 

Warm up:

200m run

5 Burpees

10 push ups

15 sit ups

30 Mt Climbers

15 Supermans

10 Bulgarian Split Squats (each leg)

5 DB man makers

200m run

 

 

Strength: Back Squats

50%x9

60%x7

70%x5

75%x2x3

50%x12

 

WOD: “Deadly Diane”

12 min AMRAP:

8 Dead Lifts 225/155

4 HSPUs (12 reps)

8 Dead Lifts 225/155

8 HSPUs (28 reps)

8 Dead Lifts 225/155

12 HSPUs (48 reps)

8 Dead Lifts 225/155

16 HSPUs (72 reps)

8 Dead Lifts 225/155

20 HSPUs (100 reps)

8 Dead Lifts 225/155

24 HSPUs (132 reps)

8 Dead Lifts 225/155

28 HSPUS… (168 reps)

 

Complete as many reps as possible in 12 mins.

 

Every round complete 8 Dead Lifts, and 4 more HSPUs than the last round.

 Aftermath of "The Greek Tragedy" 

Aftermath of "The Greek Tragedy" 

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