WOD 190306

1. MOBILITY

  • 10 Good mornings, fingers under toes

  • 5 each side (hold for 5s) Single-Leg Hinge to Wall

2. WARM UP

2 rds:

  • 32 Single-Leg Glute-Hip Bridges (10 each side)

  • 16 OH Lunge walks (5kg plate or 4kg WB)

  • 8 Ring rows

3. WL

Deadlift

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. GYMNASTICS

EMOM 8 (2 rds):

  • 30s Straight-Arm Plank

  • 30s Side Plank with Leg Raise (see pic below)

  • 30s Side Plank with Leg Raise (other side)

  • 30s Hollow Hold

5. WOD

Choose row, bike, or ski for each set, change to a different machine each set:

Machine 1:

  • On the 0:00 - 21/15 Cals

  • On the 1:30 - 18/13 Cals

  • On the 3:00 - 15/11 Cals

Machine 2:

  • On the 5:00 - 21/15 Cals

  • On the 6:30 - 18/13 Cals

  • On the 8:00 - 15/11 Cals

Machine 3:

  • On the 10:00 - 21/15 Cals

  • On the 11:30 - 18/13 Cals

  • On the 13:00 - 15/11 Cals