HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Setrs for quality
8/8 Staggered Stance Dual DB RDL
8 Dual DB Upright Row
6 Inchworm Walkers
5 (2 Alternating Step-Ups + 1 Box Jumps)
B: Sumo Deadlift (31x1 Tempo )
Every 2:30 for 10:00 (4 Sets)
8 Reps @ 55-60% of 1RM Deadlift
C: Metcon (No Measure)
WOD primer
3 Hang Muscle Clean
3 Hang Power Cleans
3 Low Hang Power Cleans
5 Box Jump Overs
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Load Bar to Working Weight
2 Sets
5 TnG Power Cleans
5 Box Jump Overs
R: 60sec b/s
D: Metcon (Time)
15-12-9-12-9-6
Power Cleans (R+135/95, Rx 115/75)
Box Jump Overs (R+24/20, Rx20/16″)
Time Domain: 8:00-11:00
Time Cap: 15:00
E: Warm-up (No Measure)
3 Sets for quality - if time permits
10/10 Single Leg Medball Hamstring Curls
10-15 Weighted Hip Extensions
Published by: Breanne Feudale in Uncategorized