Oct. 27, 2017

 

REMINDER THAT 6:30pm and 7:30pm classes will be our Hallowe’en WOD & Potluck.

a) WARM UP:

4 rounds

  • 10 burpees
  • 5 banded good mornings
  • 5 jumping jacks

Then grab a bar and start warming up for deadlifts.

b) STRENGTH:

DEADLIFT / HSPU work: – On the 90 seconds x 5 Sets:

“X” Kipping HSPU + 3 Deadlifts

Choose X to be a value consistent for every round (a good choice is 50% of your 1RM).  Scale: 2 wall walks per round.

  • Set #1 (0:00) – “X” Kipping HSPU +  3 Deadlifts @ 65% of 1RM Deadlift
  • Set #2 (1:30) – “X” Kipping HSPU +  3 Deadlifts @ 70%
  • Set #3 (3:00) – “X” Kipping HSPU +  3 Deadlifts @ 75%
  • Set #4 (4:30) – “X” Kipping HSPU +  3 Deadlifts @ 75%
  • Set #5 (6:00) – “X” Kipping HSPU +  3 Deadlifts @ 75%
c) WOD:

4 Rounds:

  • 21 Deadlifts (135/95)
  • 15 Box Jump Overs (24/20)
  • 9 Push Jerks (135/95)
Posted in WOD