Wednesday, 6 April WOD

Warm-up

  • 3 Rounds
    • 1:00 Row/Ski
    • 10 Single Leg KB Deadlifts (light KB)
    • 0:15 Hollow Hold + 10 V-Ups
    • 15 Squat Jumps
  • -Hamstring Stretch (0:45 per side)
  • -Squat Hold (1:00 Hold)
  • Barbell Warm Up: (empty BB)
    • 5 Romanian Deadlifts
    • 5 Pause Deadlift (pause at knee on the way up)
    • 5 Tempo Deadlift (control the way down)
    • 5 Deadlifts

STRENGTH

Deadlift 4×3 at 80% 1RM Rest 2 mins between sets.

Re-set at the bottom after each rep.

METCON

  • For time:
    • 75 Wall Balls, 20/14 lbs
    • 50 Toes-to-bars
    • 25 Burpees
  • — Rest 3 mins —
    • 25 Burpees
    • 50 Toes-to-bars
    • 75 Wall Balls, 20/14 lbs

Scaling Options: Use a med ball weight to keep at least sets of 20 or more unbroken. Scale to knee to elbows/kips swings or V-Ups for today.

Time Cap: 22 mins

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s