#rfess

a. 3 (sets) x 7 (reps) - Deadlift; Rest 3min

b. 3 x 15 (per leg) - RFESS (Rear Foot Elevated Squat); Rest 60sec between legs

c. 3 x 12 - Seated DB Press; Rest 2:30

d. 3 x 10 (per leg) - Dead Bugs; Rest 2:00

e. 10 Min - Walk Incline

WOD for Monday, 140421

KWOD

Kata – Pick 5. Complete 3 slow + 3 full speed of each.

SCWOD

A) Back Squat – 5 x 5, 30X0, 5# heavier than last week, rest 2 min. between sets B) RFESS – 3 x 8 – 10 each side, 30X0, heaviest poss., rest 30s between sides, rest 90s between sets

- then -

For time, 5 rounds of:

3 Wall Walks 30 UB Double Unders

- then -

Tabata Russian Twists (45#) + Supermans 8 rounds, alternate between twists and…

KWOD

Kata – Pick 5. Complete 3 slow + 3 full speed of each.

SCWOD

A) Back Squat – 5 x 5, 30X0, 5# heavier than last week, rest 2 min. between sets B) RFESS – 3 x 8 – 10 each side, 30X0, heaviest poss., rest 30s between sides, rest 90s between sets

- then -

For time, 5 rounds of:

3 Wall Walks 30 UB Double Unders

- then -

Tabata Russian Twists (45#) + Supermans 8 rounds, alternate between twists and super mans each round.