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Monday 10/24/16 CrossFit Lobo Workout of the Day

23
Oct

Monday 10/24/16 CrossFit Lobo Workout of the Day

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Strength:

Deadlift
Warmup:  5 x 50/60%
Work Sets:  5 x 75/80%, 5 + 85%
Alternate with….
4 (total, so one plank between each set of deadlifts) x Side Planks, 2 on the Left, 2 on the Right.  Hips Up, No Sagging.
Beginner: 30-45 seconds each hold
Intermediate 45-1:00 each hold
Advanced:  1:00-1:30 each hold

WOD:

9 – 7 – 5 – 3 – 1
Deadlift (60%)
Burpee Box Jump (24/20)
Wall Balls (20/14)
Rest 1″
Repeat!

 

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