Tuesday 12/12/17 - You Go, I Go

December 12, 2017

MAIN WOD

M-1: Every 3:00x4

8 Romanian Deadlifts 40-50% of 1RM DL

:15 Superman hold

:15 Hollow hold

 

Notes: Romanian Deadlifts should have PERFECT form. Minimal bending of the knee. Double overhand, no mixed grip.

 

M-2: 10 Rounds For Time, alternating with a partner:

15 Jumping Squats

15 Russian Kettlebell Swings 70/53#

 

Notes: Partner A does 15 jumping squats and 15 KBS, then Partner B does a full round.

Aim for unbroken sets.

Both partners do 10 full rounds each.

 

L2: Scale weight

L1: Scale to Air Squats, Scale volume to 8-10 reps per round.

 

Extra Credit: 4 Sets For Quality:

10 GHD Sit ups

10 Back Extensions

 

Please reload