Wednesday September 2, 2020

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IRON MILE|MAYHEM 9.3

Warm Up: 3 sets

10 Banded Good Mornings
10 Arm Circles (each directions)
10 Floor Plate Press
10 Glute Bridge (2 sec hold at top)
5 Step-back lunges (each side)

Strength: Deadlift 3×2, 5×3 @ 80%

– Complete a set every 90 seconds, on the 4th – 8th set complete 3 reps –

* Use same weight for all 8 sets

Workout: 18 min AMRAP

200ft Farmers Carry (70s/50s)
30 Push Ups
30 Jumping Split Lunges

T1: 50/35 lb db’s and modified movements as necessary

T2: As written

T3: deficit push ups 6/4″-double db box step overs 50/35s

Tuesday, September 1st, 2020 at 8:20 pm / WODS