Thursday, 15 July WOD

Warm-up

  • 800m Jog Then
  • 4 Rounds
    • 10 Double KB deadlifts (light kb)
    • 10 Kip Swings / Knee Raises / KTE / TTB
    • -Calf Stretch (45 secs each side)
    • -Hamstring Stretch (45 secs each side)

METCON:

  • For time:
    • Run, 400 m
    • 21 Deadlifts, 225/155 lbs
    • 21 Toes-to-bars
    • Run, 400 m
    • 18 Deadlifts, 225/155 lbs
    • 18 Toes-to-bars
    • Run, 400 m
    • 15 Deadlifts, 225/155 lbs
    • 15 Toes-to-bars
    • Run, 400 m
    • 12 Deadlifts, 225/155 lbs
    • 12 Toes-to-bars
    • Run, 400 m
    • 9 Deadlifts, 225/155 lbs
    • 9 Toes-to-bars

Scaling Options: Scale the deadlift weight to something you can hit at least 7 at a time. Scale the TTB to Knee to elbow or knee raises, or even V-Ups if needed. Time Cap: 25-30 mins

Skill/Quality:

  • 3 rounds for quality of:
    • 5 L/5 R Single Leg Deadlifts, pick load
    • 5 L/5 R Single Arm Kettlebell Overhead Reverse Lunges, pick load
    • 10 L/10 R Single Arm Russian Kettlebell Swings, pick load

Single Arm Kettlebell Overhead Reverse Lunges- make the leg that goes back the one of the same side that you’re holding the KB overhead with. Focus in staying in a good position, don’t rush it, work for quality! Scaling Options: Scale the deadlift weight to something you can hit at least 7 at a time. Scale the TTB to Knee to elbow or knee raises, or even V-Ups if needed.

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