Ragin
Motivational Quote of the Week, “Sweat silently. Let’s have no squawking about a little expenditure of energy.” Martin H. Fischer
Warm-up, (15min): 3 Rounds of Row 300m. 10 Slamball, 10 HR Push-ups, 10 Sit-ups. Dynamic Stretch
Strength, (15 min.): Deadlift / GHD Sit-ups
10/30+15 10/40+15 10/50+15
WOD: THE CONDITION MY CONDITION IS IN
6 min AMRAP
2 Slamball 40/30
1 50m. Srint
4 Slamball
1 50m Sprint
8 Slamball
1 50m Sprint
Continue to Double the Slamball reps until time runs out.
Rest 3 min.
6 min AMRAP
2 Deadlift 50% 1RM
1 40m DB Farmers Carry 100/70
4 Deadlift
1 40m DB Farmers Carry
8 Deadlift
1 40m DB Farmers Carry
Continue to Double the Deadlift reps until time runs out
Score is total Deadlifts and Slamballs.
Icing: Dragon 2 min. ES Standing Straddle 3 min.