WOD 4/19/16
Fitness WOD
1. Back Squat
5@70
3@75
3@80
3@80
2@85
2. For Time
5 rounds
12-Deadlift
9-Russian KB Swings (heavy)
6-Push Press(same weight as deadlift)
(make this a sub 8min workout. cut the weight as needed. increase intensity)
Performance WOD
1. Back Squat
5@70
3@75
3@80
3@80
2@85
2. “D.T.”
5 rounds
12-Deadlift 155/105
9-Hang Power Clean
6-Push Jerk
(make this a sub 8min workout. cut the weight as needed. increase intensity)
bonus:
3×10 Dumbell side lateral raises
3×10 Plate front raises
3×10 Dumbell rear delt raises
(perform these laying face down on incline bench set at 30 degree angle)
