WODs

Tidal Wave

By September 28, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

E3MOM

Lift

LIFT: Deadlift (5,5,5,5,5)

Every 3 minutes for 15 minutes (5 rounds) perform 5 Deadlifts, increasing the weight each set. Record your heaviest set of 5.

Metcon

WOD: Tidal Wave (AMRAP – Rounds and Reps)

: In Teams of 2 :

15 Minute AMRAP:

80 Cal Row (Switch every 20cal)

40 Man Makers 50/30#

20 Deadlifts 185/125# Rx+/ 155/105# Rx
Split Reps As Needed

Scaling – DB weight, Dead weight

Extra Work

GYMN: Glute-Ham Raises (3×10)

GYMN: GHD Situps (3×10)

LIFT: Dumbbell Curls (3×10)