May 30, 2017

 

a) WARM UP:

3 rounds for quality:

  • 10 jumping jacks
  • 10 air squats
  • 10 push ups
  • 10 banded good mornings

Take an empty bar and warm up the deadlift.

 

b) STRENGTH/SKILL:

Alternating EMOM x 12 (6 Rounds):

  • Odd Minutes – 3 Deadlifts (building)
  • Even Minutes – 3 Deficit Kipping HSPU

 

c) WOD:

3 Rounds:

  • 500 m Row**
  • 12 Deadlifts (225/155)
  • 12 Burpee Box Jumps (24/20)

**if no rowers are available, run 400m

 

d) ACCESSORY WORK:

  • 42 Glute Bridges, 21 Toes to Bar
  • 30 Glute Bridges, 15 Toes to Bar
  • 18 Glute Bridges, 9 Toes to Bar

Not for time, but for quality.

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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