Round 1 - Deadlifts and Ball Swings
Rest 4 minutes
Round 2 - Front Squats and Russian Twists
Each round is 8 minutes of 20 seconds of work / 10 seconds of rest, alternating between the two exercises. Choose a medicine ball weight and use that ball for the entire workout. (10, 15, 20 or 25lbs)
Post total reps to comments.
Fasted state 5:30 AM WODs
Manda: Row 30 min.
Steve: Back Squat 3 x 5 @ 88%
Max rep chin ups
Max rep dips
Post loads and numbers to comments.
Posts
3 comments:
Warmed up with some stretching and body weight squats.
Burgener warm up 1 w/ pvc, 1 w/ bar.
BS warm up:
95lbs. x 5
115lbs. x 5
135lbs. x 3
Work sets @ 140lbs. That's assuming that my 1RM is bodyweight. :)
Never did my dips yesterdee... :(
I didn't like this one. I needed a heavier ball.
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