Jan 4, 2017

 

a) WARM UP:

Between posts 1 and 2:

2 rounds of:

  • Burpee broad jumps there
  • 5 air squats
  • High kicks back
  • 5 push ups
  • 5 banded good mornings

Repeat

Finish with:

  • 10 empty bar glute bridges

 

Continue warm up of deadlifts, discussing technique and building to the weight in the wod.

 

b) WOD:

Each workout is scored independently as Rounds + Reps.

The double-under “buy-in” is completed once per 3:00 window.

Part #1 – In a 3:00 Window…

  • 75 Double-Under Buy-In, followed by AMRAP:
  • 15 Deadlifts (185/135)
  • 15 Bar-Facing Burpees

Rest 3:00

Part #2 – In a 3:00 Window…

  • 75 Double-Under Buy-In, followed by AMRAP:
  • 10 Deadlifts (225/155)
  • 10 Bar-Facing Burpees

Rest 3:00

Part #3 – In a 3:00 Window…

  • 75 Double-Under Buy-In, followed by AMRAP:
  • 5 Deadlifts (275/185)
  • 5 Bar-Facing Burpees

(** if you cannot get to 75 DU in 1:30, make this your timecap on the DU.)

 

c) STRENGTH:

3x Superset:

  • 6 Barbell Rows
  • 12 Romanian Deadlifts

Rest 2:00 min between sets

(** pick a weight where you can do all 18 reps without dropping the bar)

 

d) ACCESSORY WORK:

  • Accumulate 3:00 mins in a handstand.

 

e) POST-WOD RECOVER / MOBILITY:

  • Roll T spine, glutes and hammies – spend at least 1 min on each

 

Posted in WOD