Wednesday, 27 April WOD

Warm-up

  • 2 Rounds
    • 1:30 Row
    • 10 Single Leg KB deadlifts (each legs)
    • 10 Kip Swings
    • 15 Air Squats
    • 5 Inch Worms + 2 Push Ups

Then

  • -Pigeon Stretch (0:45/side)
  • -Squat Hold (1:00)
  • -Couch Stretch (0:45/side)

Then

  • Barbell Warm Up: (empty BB)
    • 5 Tempo Back Squats
    • 5 back Squats
    • 5 Pause Back Squats
    • 5 Back Squats

STRENGTH

  • Back Squat 1×20 Use the heaviest weight you can for the set.

60% 1RM + 5-10 lbs from last week! If you are sore or don’t feel too good, just pick a weight you can move well and with speed.

METCON

  • 5 rounds for time of:
    • 10 Deadlifts, 315/205 lbs
    • 15 Push-ups
    • 20 Toes-to-bars
    • Rest 1 min

Scaling Options: Scale to a deadlift weight that is challenging but doable is at least sets of 3-4 reps at a time. Scale the volume on the TTB if needed or sub knee to elbows/knee raises.

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