WOD
Athletes,
Today we will start our Military Mondays!
PART 1: Deadlift
Build to A Heavy Single Deadlift
*Score = Heaviest Load
“NAVY PT TEST”
FOR TIME:
MAX TIME FOREARM PLANK
2:00 MINUTES MAX PUSH-UPS – TIME STARTS WHEN PLANK ENDS, AND ENDS WHEN ANY PART OF THE BODY (BESIDES HANDS AND FEET) TOUCH THE GROUND
1.5 MILE RUN
Other/Optional – PART 2: “Built DifferenT”
For Time:
30 Chest to Bar Pull-ups
3 Rounds of Dumbbell “DT”
20 Chest to Bar Pull-ups
2 Rounds of Dumbbell “DT”
10 Chest to Bar Pull-ups
1 Rounds of Dumbbell “DT”
Dumbbells: (50’s/35’s)
1 Round of “DT” =
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks
*Score = Time it takes to complete the workout
MOBILITY
1:00 Kneeling Forearm Stretches
AFTER CLASS
On the 2:00 x 10 Rounds:
8 Double Dumbbell Box Step Overs
Max Meter Row
Box: (24″/20″)
Dumbbells:(50/35)’s
