Friday, 15 October WOD

Warm-up

  • 3:00 Easy Row
  • -Front Rack Stretch
  • -Hamstring Stretch –then–
  • 2 Rounds
    • 0:30 Superman Hold
    • 9 Deadlifts (empty BB)
    • 6 Hang Muscle Cleans / HPC
    • 3 Push Presses / Push Jerks
    • 0:30 Hollow Hold
      • round 2 of warm up perform HPC and Push Jerks.

METCON

  • 5 rounds for time of:
    • 12 Deadlifts, 205/145 lbs
    • 9 Hang Power Cleans, 205/145 lbs
    • 6 Push Jerks, 205/145 lbs

Heavy DT today! If you have never done regular DT then go regular DT, if you have then pick a weight that is heavier than whatever you used for regular DT. For example The weight shouldn’t be too light that you can hold on all power cleans unbroken but it shouldn’t be too heavy that you can only do one or two at a time either, so pick wisely!

Quality

  • 3 rounds for quality of:
    • 10 L/10 R Assisted Pistols
    • 15 V-ups
    • 5 Tempo Push-ups

Tempo Push-ups- 6 secs down, 6 secs up each rep Use a band for pistols or if you’re proficient with them you can do regular pistols or even weighted pistols if you’re really good at them! For the tempo push ups use a box/bench or inverted row bar to do your push ups on, this should be a challenging tempo! Scaling Options: Pick a weight that is moderate/heavy but that you can move in at least 3 or more reps at a time. Good break up strategies could be doing 7-4 Deadlifts then 1 Deadlift into 4-3 HPC into 2 HPC + 6 STOH! Try to keep the STOH unbroken each round.

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