Oxygen Vampire

Apr 6th, 2021

Category: Uncategorized

Oxygen Vampire

Tai

Warm-up
AMRAP 8
200m Run
10 Banded Good Mornings
10 Banded Step Ups
10 Banded Hollow Rocks

Mobility
Glute Rolling
Hamstring Rolling
Hamstring Stretching

Midline
In 2 minutes
50 Hollow Rocks
In remaining time complete a plank hold

Rest 30s

In 2 minutes
40 Sit-ups
In the remaining time complete a plank hold

Rest 30s

In 2 minutes
30 V-ups
In the remaining time complete a plank hold

WOD
800m Run
30 Deadlifts 225|155
30 Box Jumps 27|24
400m Run
30 Box Jumps
30 Deadlifts
800m Run

Level 3- 205|135
Level 2- 185|115
Level 1- 135|95
ADV – 255|175

Extra Work
EMOM 12
ODD – 5 Bench Press @ 70% of Body Weight
Even – 3|2 Rope Climbs

ADV – Legless
Scale – 50% BW