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October 8 2016

7
Oct

October 8 2016

abmat-butt-sore

October 8 2016

“Often it isn’t the mountains ahead that wear you out, it’s the little pebble in your shoe.”
-Muhammad Ali-

STRENGTH
Deficit Deadlift:
5×3 at 75% 1RM
*Use up to 75% of your best Dead Lift
Stand on plates to create depth.*
Bench Press:
4×8 at 65% 1RM
*Floor presses may be used in larger classes.*

WOD
For time:
50 Weighted AbMat Sit-ups, 20/10 lbs
— then —
3 rounds of:
10 Pistols
10 Hang Power Snatches, 95/65 lbs
10 Lateral Burpee (Over Barbell)s
— then —
50 Weighted AbMat Sit-ups, 20/10 lbs
*Pistols are 1 rep per leg, 10 total.*
CRX: 20/10 lbs Slam Ball, Pistols, 95/65 lbs, Hop over bar
FRX: 20/10 lbs Slam Ball, Pistol Modifications (box, band), 75/55 lbs, Hop or Step over bar
Goal: Complete this WOD around 20 – 25 minutes. Use a pistol progression that challenges balance in one leg. Keep the snatches Light enough to keep moving and so you can hold on to the bar for all 10 reps through most rounds. Stay consistent on the Burpees.