Wednesday, March 23, 2016

Wed., March 23, 2016

WOD:

A.
Every minute on the minute for 15 minutes (5 sets):

Station 1 – Romanian Deadlift x 6-8 reps @ 20X1
Station 2 – Alternating Reverse Lunges x 10 reps
(perform these as heavy as possible)
Station 3 – Single-Arm DB Press x 6 each arm

CW: 65# Rom. DL, 20# DB's for ARL, 35# DB's for Press
LW: used bar for RDL and ARL, 20# DB for Press

B.
Every minute on the minute for 15 minutes:

5 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right)
5 Burpees
If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into.

CW: 8 Rds.
LW: Decided to just do 15 rounds (did not time but noted that it took me the full 15 mins. to do 10 of the 15 rounds).


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