Warm-up:
Three rounds of:
10 Resistance-band Good Mornings,
3 laps around the gym (two forwards, one back-pedal)
Then,
Practice the Deadlift and work up to your work weight
Workout:
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
Cool-down:
Posterior extensor PNF stretches
Post time to comments.
4 rounds + 300m (145#)
Great picture!
HoboGym WODs this week.
5/3/1 Bench: 175(5)-195(3)-220(3)
then
“The Ensign” from CFFB
3 Power Cleans (used 135# or 65% of 1RM)
6 Push Ups
9 Air Squat/ 9 Ring Dip
Air squat 1,3,5 alternate with Ring dips 2,4,6
This is basically a 3 min AMRAP repeated 6 times, with 1 min rest between each AMRAP.
4 – 2+17 – 4 – 2+12 – 3+16 – 2+9
175# 3 rounds+ 400m +3dl. Tried to get 4 rounds but just short. Bummer. Forgot to watch the clock
4+400m at 175#