November 13, 2018

7 minute clock 

a) banded good morning x 10

b) empty barbell stiff leg deadlifts x 10

c) ab mat situps x 10 

d) 20 second bike (easy pedal)


20 minute clock to complete :
4 sets of :
4 tng deadlifts 
calorie bike (10-15, 8-12)

notes :
- shoot for 2 sets of load heavier than finishing weight last week. 
- not here last week for deadlifts? move 75-90% of 1rm 


3 minute amrap of :
3 unbroken toes to bar 

notes :
- rx+ = 5 unbroken toes to bar
- any sets where 3 reps are not done before coming off the bar = no rep set.
- level 2 - 3 hanging knee raises unbroken
- 3 minute rest before next wod.


3 minute max situps 

notes :
- plank starts 1 minute after situp set


max plank hold 

notes :
- 3 minute time cap. 
- post your time.