Monday, 9 August WOD

(programming is slightly repeated this week)

Warm-up

  • 400m Run –then– 2 Rounds
    • 7 Inch Worms + 1 Push Up
    • 5 Squat Jumps
    • 10 Single Leg Jumps (5 each leg)
    • 30 Single Unders

Quality

  • 3 rounds for quality of:
  • 10 L/10 R Single Leg Glute Bridges
  • 20 Hollow Rocks

Strength

  • Band Speed Deadlift
  • 10×3 Use the same weight for each set.
  • Rest 1 min between sets.

60% 1RM Deadlift Use a band on top of the bar, use 5-10lbs heavier than last week. Focus on speed and form rather than weight. I would recommend a green band for guys and red for girls.

METCON

  • 3 rounds for time of:
    • 10 Bar Muscle-ups
    • 50 Double Unders
    • 10 Deadlifts, 275/185 lbs
    • 50 Double Unders

Scaling Options: Scale the Bar Muscle Ups to 5 Pull Ups + 10 TTB/Knee To elbow or knee raises. Scale to 1:00 of DUs practice if you can get a few DUs at a time. Pick a deadlift weight that allows you to go unbroken or no more than 2 sets!

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