Feb, 2017

 

a) WARM UP:

7 min amrap:

  • 10 Air Squats
  • 8 Beat Swings
  • 6 Leg swings per leg – front/back & side/side
  • 4 banded good mornings

 

5 mins to warm up the deadlift up to 70%.

 

b) STRENGTH:

3 – 1 – 3 – 1 – 3 – 1: Deadlifts

  • Set #1, On the 0:00… 3 Reps @ 70% of 1RM Deadlift
  • Set #2, On the 1:30… 1 Rep @ 80%
  • Set #3, On the 3:00… 3 Reps @ 75%
  • Set #4, On the 4:30… 1 Rep @ 85%
  • Set #5, On the 6:00… 3 Reps @ 80%
  • Set #6, On the 7:30… 1 Rep @ 90%

**Every time we re-visit a set of 3, the weight increases. Same for the sets of 1.

**The sets of 3 do not have to be touch and go.

c) WOD:

Part 1 – 3 min AMRAP:

  • 21 Deadlifts (155/105)
  • 21 Lateral Burpees over rower
  • Max Cal Row in Time Remaining

— Rest 3:00 —

Part 2 – 3 min AMRAP:

  • 18 Deadlifts (185/135)
  • 18 Lateral Burpees over rower
  • Max Cal Row in Time Remaining

— Rest 3:00 —

Part 3 – 3 min AMRAP:

  • 15 Deadlifts (225/155)
  • 15 Lateral Burpees over rower
  • Max Cal Row in Time Remaining

— Rest 3:00 —

Part 4 – 3 min AMRAP:

  • 12 Deadlifts (275/185)
  • 12 Lateral Burpees over rower
  • Max Cal Row in Time Remaining

Score is the sum of all calories across the four parts.  Scale as per your coach.

 

d) POST-WOD RECOVERY:

  • Hamstring rolling + pigeon pose
  • T spine roll
  • Couch stretch

 

Posted in WOD