Nov. 8, 2017

 

a) WARM UP:

  • 2 min row/bike

3 Rounds:

  • 5 lunges
  • 10 banded good mornings
  • 5 scap push ups
  • 10 burpees
b) STRENGTH:

  • On the 0:00… 5 Deadlifts + 50% of Estimated Max Strict HSPU
  • On the 1:30… 4 Deadlifts + 40% of Estimated Max Strict HSPU
  • On the 3:00… 3 Deadlifts + 30% of Estimated Max Strict HSPU
  • On the 4:30… 2 Deadlifts + 20% of Estimated Max Strict HSPU
  • On the 6:00… 1 Deadlift + Max Strict HSPU

**On the deadlift, start at manageable loading, yet a challenging weight. All sets leading to our heavy single for the day should be manageable enough to complete as “touch and go” sets.

c) WOD:

EMOM for 5 Rounds:

  • Min 1: 7 Unbroken Deadlifts* (225/155)
  • Min 2: 4 – 20m Shuttle Sprint**
  • Min 3: 7/5 Calorie Row
  • Min 4: Rest

* Each set of deadlifts “must” be unbroken. Let’s choose a loading we are confident we could lift for 21+ repetitions, when rested.

** shuttle runs are to be inside

d) ACCESSORY WORK:

  • 3 Sets of 10: DB Front Raises
  • 3 Sets of 20: Banded Pull-Aparts
  • 3 Sets of 10: Kneeling landmine presses – per arm

e) GYMNASTICS ACCESSORY:

Followed by. . .

Option 1 –

Option 2 –

e) POST-WOD RECOVERY:

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