Primer:
3 Rounds:
30 Second Row | 5 Push Up To Down Dog |
5 Deadlifts + 5 Push Jerk + 20s Overhead Hold
2 Minute Lizard Pose (1 on each side)
8 minutes to build in weight for the workout
WOD “7 Wonders”
3 Rounds: 7 Deadlifts @ 225/155 | 5 Bar Muscle Ups | 3 Push Jerks @ 225/155
700M Row
3 Rounds: 7 Deadlifts @ 225/155 | 5 Bar Muscle Ups | 3 Push Jerks @ 225/155
700M Row
3 Rounds: 7 Deadlifts @ 225/155 | 5 Bar Muscle Ups | 3 Push Jerks @ 225/155
No Bar Muscle Ups:
3 Rounds: 7 Deadlifts @ 225/155 | 5 Devil Presses @ 50/35 | 3 Push Jerks @ 225/155
700M Row
3 Rounds: 7 Deadlifts @ 225/155 | 5 Devil Presses @ 50/35 | 3 Push Jerks @ 225/155
700M Row
3 Rounds: 7 Deadlifts @ 225/155 | 5 Devil Presses @ 50/35 | 3 Push Jerks @ 225/155
Home Version:
3 Rounds: 14 Suitcase Deadlifts | 10 Burpees | 8 Shoulder to Overhead with the Suitcase
600M Run
3 Rounds: 14 Suitcase Deadlifts | 10 Burpees | 8 Shoulder to Overhead with the Suitcase
600M Run
3 Rounds: 14 Suitcase Deadlifts | 10 Burpees | 8 Shoulder to Overhead with the Suitcase
*Suitcase can be filled with whatever you want. It can also be replaced by a DB or KB or something like laundry detergent.
Bulletproof Shoulders:
3 Rounds: 14 KB Suitcase Deadlifts (7 per side) | 100 Ft Double DB Farmers Carry | 16 Tempo Dumbbell High Pulls.
700M Row
3 Rounds: 14 KB Suitcase Deadlifts (7 per side) | 100 Ft Double DB Farmers Carry | 16 Tempo Dumbbell High Pulls.
700M Row
3 Rounds: 14 KB Suitcase Deadlifts (7 per side) | 100 Ft Double DB Farmers Carry | 16 Tempo Dumbbell High Pulls.