WoD for May 26th, 2015

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Do WoD 1 (if you didn’t do Murph),  WoD 2, if you did

WoD 1

Strength: 15’ to do 3 x 3 Deadlift (Deadlift working sets should be 80-90% of your 1RM)

WoD: 8 to 1 Inverse Ladder for Time*
Deadlifts (225/155) a) 185/135 b) 155/110 c) <= 110
Alternating Sledgehammers (L+R=1)

Do 8 Deadlifts then do 1 set of Alternating Sledgehammers. Then, do 7 Deadlifts and 2 Alternating Sledgehammers. Finish with 1 Deadlift and 8 Alternating Sledgehammers.

*Every minute on the minute, stop what you’re doing and give 5 burpees.

Coach’s Tip: You’ll be doing 36 of each movement, so choose wisely your weights. Would like this WoD done in 12 minutes or less.

OR

WoD 2

15′ Mobility

–  Lax to Plantar

– 2′ Scream Pigeons each side.

Roll Posterior

Quad bar mash (yes, I’m serious)

Lax to Glutes

WoD:  Untimed

1000m row at a pace you can talk

then, 3 RFT

10 Air Squats  (low and slow’ish)

10 Ring Push-ups at a 45 Degree angle (get a good stretch, but elbows remain in)

10 Ring Rows at a 45 Degree angle (just enough to let the lats know you care, but not too hard)

 

MOB:  Roll Posterior Chain, Quads, Lats / Lax Shoulders and Pecs

 

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