DSC Workouts – 04/13-14/16

 In Daily Workout, Fitness, motion

DSC Workouts for April 13 – 14, 2016 (Wednesday – Thursday).

Motion

A.  Deadlift
3 reps Every 75 seconds
x10

B1.  OHS
3 reps (1/2, 1/2, full depth)
Rest 15 sec
B2.  Heavy KB Waiters Carry
Down and back and switch
rest 1 min
x4

C.  W/ a partner
16 Partner Box Jumps
16 partner burpees
rest 1 min
x4

D.  3 sets
12 banded pull aparts

Fitness

A.  Chin over bar hold + pull up negative
up to 5 seconds + negative = 1 rep
4 reps
rest 2 min
x5

B. 40 Min AMRAP
Run 400
Row 500
Bike 2 min

OR – Recovery WOD

A1. Low Bear Crawl with plate on back
Down and Back
rest 1 min
A2.  Hollow Hold
30 sec
rest 1 min
x4

B1.  KB Windmills
5/side
rest 1 min
B2.  Leg Whips
5-6 reps/side
rest 1 min
x4

C1. Climbing plank
10 reps
rest 1 min
C2.  Plank Leg Pull throughs
8 reps/side
rest 1 min
x4

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