Tuesday, February 23, 2016

Wenesday - DThreeMOM



A reminder that we will not have a 6:30pm class. Instead we are having a nutrition discussion about the best supplements to take for an athlete.

The WOD is a twist on my favorite WOD DT: 5 rounds for time 12 Deadlifts, 9 Hang power cleans, 6 push jerks.

It's a little longer, but with lighter weight up front.
So have fun with this. Remember, its every 3 minutes, so Pace-Pace-Pace

Warm-Up: (10 Mins)
9-6-3
GHD Situps (reach with 1 hand back just below parallel)
GHD back extensions (Arms out)
Empty bar Thrusters

Beginners:
Ab mat sit ups
Supermans
Emtpy bar Thrusters


Workout:
"DThreeMOM"
Every 3 minutes for 15 minutes

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Min 1-6 = 115/85
min 7-9 = 135/95
min 10-12 = 155/105
min 13-15 = 185/125

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