June 14, 2017

 

a) WARM UP:

8 min AMRAP of quality reps:

  • 2 burpees
  • 4 goblet squats (kb/db)
  • 6 leg swings – front/back & side/side
  • 8 banded good mornings
  • 10 KB swings

 

b) STRENGTH:

E2MOM – working towards a heavy 3 rep DL

  • Set #1 –  5 Deadlifts @ 35% of 1RM Deadlift
  • Set #2 – 4 Deadlifts @ 45%
  • Set #3 – 3 Deadlifts @ 55%
  • Set #4 – 3 Deadlifts @ 65%
  • Sets #5-8 (4 Total), build to a heavy set of three for the day. This is not a 3-rep max attempt.  DO NOT COMPROMISE YOUR TECHNIQUE!

 

c) WOD:

For Time:

21 – 15 – 9

  • Deadlifts (135/95)
  • Push Jerks (135/95)
  • Bar Facing Burpees

 

d) ACCESSORY WORK:

8 Rounds:

  • 20 Seconds of Hollow Rocks

10 Seconds Rest

  • 20 Seconds of Superman Rocks

10 Seconds Rest

  • 20 Seconds DU

30 Seconds rest

 

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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