Wod Thursday 7/12/18

Posted on Posted in WOD

Frank the Tank”
AMRAP 5: Rest 5
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
AMRAP 5:  Rest 5
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many round of the deadlifts and lateral burpees over the bar as possible. All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.

mobility:

Front Rack Stretch – 1 Minute

Laying on your chest, place your elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Squat Hold with Medicine Ball – 1 Minute

In the bottom of a squat, looking to use the elbows to actively press out against the knees, driving them out over the outside of the foot. Use a medicine ball for counterbalance and to assist with depth.