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We haven’t hit a good WOD in a few days, and I didn’t want to over due the leg work considering what we put in earlier in the week, so I constructed a pretty beast WOD today that would burn out the legs and the core.  Enjoy and warm up properly

 

Warmup:

  • Foam Roll
  • Dynamic stretching
  • Abduction Band Work
  • 15 minutes on the bike (just until you feel loose)
  • 3 Sets of light deadlifts (185 lbs) for 10 reps
  • 3 Sets of hand stand pushups for 5 reps

Screen Shot 2014-02-22 at 10.45.34 AM

WOD: 1 Round = 5 Deadlifts + 7 Hand Stand Pushups + 10 Sledge Hammers + 20 Wall Balls + 200 meter Row.  We’re doing 3 Rounds, 2 minute break, 3 rounds, 2 minute break, 3 rounds and you’re done.  So 9 Rounds total for time.

  • 5 x Deadlift @ 275 lbs for the first 3 rounds, 5 x 245 lbs for the 2nd 3 rounds, and 5 x 205 lbs for the final 3 rounds
  • 7 HSPU’s – Make sure to get head to floor and lock those elbows
  • 10 Sledge Hammers, I personally don’t switch arms each rep, but rather each set
  • 20 Wall Balls x 20 kg ball
  • 200 Meter Row

My Time: 30 minutes 28 seconds

Cardio:

  • 20 minute Interval runs – 2 min at 7 mph, then 30 seconds on 10 mph 30 seconds at 7mph until the 20 minutes are up.

 

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