01/09/2018

Encinitas – Group Class

Warm-up

20 SIngle Under

20 Reverse Single Under

4 Inch Worm

30 Double Under (10 attempt)

20 BarbellGood Morning

5 Triple Unders (5 attempts at triple or double)

20 single leg banded hamstring curl each leg

move right into Banded Hamstring Stretch.

Sumo Deadlift and Romanian Deadlift movement review

3 min mobility of your choice

Strength

Sumo Deadlift

5 sets of 3 reps unbroken AHAP across all 5 sets (Touch n go only)

after the WOD finish off with:

Romanian Deadlift

2x 20 reps around 35-50% of max deadlift

Sumo Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

For time:

17 min AMRAP

40 Double Under

5 Power Clean 155/110

10 Chest to Bar + Toe to Bar

1 Rep = 1 C2B+ 1 T2B

For Rx you must complete the 2 movements together for each Rep.

Rx Plus 185/135
scale 50 single under