Wednesday

8
Dec

Wednesday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

5 Bodyweight Kang Squats*

10 Ring Rows

5 Hollow Rocks + 5 Superman Arch Rocks

2 ROUNDS

100m Jog

5 Scap Pull-Ups + 5 Kip Swings

5 Sumo Stance Good Mornings

10 Alt. DB Sumo Deadlifts

*Feet begin in a squat stance. Bow forward, hinging the hips back into a good morning position. Once a stretch is felt in the hamstrings, drop the hips low into a squat and pull the chest more upright, finishing in the bottom of a squat. Then drive the hips high with the torso forward (back in that good morning position), squeeze the glutes and push the hips forward, standing tall.

Strength

Deadlift (4-2-2-2*)

*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

(Score is Weight)

Week 5 of 6

Workout

Metcon (Time)

FOR TIME*

80 Pull-Ups

100 DB Sumo Deadlifts (AHAP)

120 Sit-Ups

*Partition Reps as Needed.

(Score is Time)