Lugo’s BDAY WOD!!!

By Sean 0
September 09 2019

CrossFit ABF – CrossFit Personal Training

Warm Up

Warm-up (No Measure)

2 Minute Row (focus on keeping the hips high, engaging the posterior chain)

Then

2 Rounds

15 Banded good mornings

10 Cossack stretch

5 HSPU

Strength

Sumo Deadlift (3×3 Build to Heavy)

Metcon

Lugo Part A (Time)

5 RFT

8 Hang squat Cleans 95/65lbs

15 Pistols

17 HSPU

Lugo Part B (Weight)

1RM Sumo Deadlift
Part A and Part B must be completed withing 15 minutes.

Bitch Work

Lugo Part C (AMRAP – Reps)

AMRAP 2 minutes

1 ARM OH WLS (AHAP)

(5′ = 1 Rep)

Markussen’s Movements

PRE – x3 easy rounds focus on movement patterns

> High Knee to lunge x15 yrds – focus on driving your front foots BIG toe into the ground

>High Knee sprints x15 yds

> Inchworms hands only x5 – your feet stay planted while your hands walk out and walk in

> Dead Bugs x60 sec

POST –

> Start with 3 minutes of foam roll on glutes, hams, quads, and calves

Then 1 minute each side

>Dancer Stretch

>1 legged dancer stretch

> Pigeon Pose

Finally spend 2 minutes in sitting wall stretch

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