700 E Elm Ave, Suite A
La Grange, IL 60525
(708) 497-9670

WOD 8/31/15

August 31, 2015

 

weighted walking lunges

 

 

 

 

 

Warm Up: Row 500 them..

Shoulder circles with 5# weights 10 each way

KB upside down press 10 each arm

15 Supermans

10 Bird dogs

2 Rounds

 

Strength: Deadlift

7-10 reps @ 65%, 70% 75%

Advanced athletes: Immediately following deadlifts…

5-second negative pull ups:  5 reps

 

Wod: “Blake”

4 Rounds for time of…

100 Ft weighted walking lunge 45/25

30 Box jumps

20 Wall balls 20/14

10 Handstand push ups

~20 Minute time cap

 

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