S/S/S:

Tabata Roll Out

20 sec per body part, 10 sec rest between parts. Get all of front and back

Start with left calf, roll out for 20 sec, take a 10 sec break then do right calf for 20 sec. Take a 10 sec break and do left hamstring,…etc until whole body is done.

WOD:

12 EMOM:

Odd – 15 Barbell evil wheels (at least 25#s on bar)

Even – 15 straight leg sit ups (have bar right over knees)

Video courtesy of Simon Colley.  Not everyone has access to an ab wheel, evil wheels or a power wheel. The barbell makes a great substitute to help develop an iron trunk

Video courtesy of sleekmr2.  Putting the bar over the knees will help you not break at the knees. Think of these like GHDs.

X-tra:

Front Rack Mobility Drills

2 minutes per drill.

Video courtesy of CrossFit City Line. Drill One.

Video courtesy of Mobility WOD.  Drills Two and Three.

S/S/S:

pics courtesy of Crossfit HQ

Deadlift

5×5

Compare to 5Aug

Should see an increase per set from 6 weeks ago.

WOD:

5 Rounds for Max Distance

– 1 Min Walking Lunge w/ Kettelebell in any position(53/35)

– 1 Min Suitcase Carry with KB (can switch sides anytime during minute)

Measure out the distance from white line to white line. Go back and forth and  keep track of number of trips. Take that number x distance=score

X-tra:

4 Rounds not for time:

12 Reverse Hyperextension

20 banded good mornings

Video courtesy of Rogue Fitness.  Mark Bell and Jesse Burdick demonstrate how to use the Rogue Reverse Hyper.

Video courtesy of DeFranco’s Gym.  Banded good mornings very simple, yet very effective, exercise to help strengthen the hamstrings, glutes and lower back.

Hang from pull up bar – accumulate 4 minutes