15.05.27
ArxLite
w/ a partner
3,4 or 5 Rounds For Time:
100′ Farmer’s Carry
20 Hanging Knee raises
100′ Bear Crawl
20 Superman
100 Jump Rope
WOD
1. Barbell Conditioning
Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.
Rest 3 minutes
B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.
Rest 3 minutes
C. In 7 mins complete:
50 Dead Lifts, 185/135,
50 Dead Lifts, 225/155
AMRAP Dead Lifts, 275/185 in remaining time.
Presses can be taken from a..wait a second 😛
Mobility Work
FLEXIBILITY: 2 ROUNDS
- 20 Back Leg Swings
- 20 Front Leg Swings
- Hold Right Side Split 3 Minutes
- Hold Left Side Split 3 Minute