Dec 8, 2017

 

a) WARM UP:

  • Row for 2 mins

3 Rounds

  • 10 air squats
  • 10 jumping jacks
  • 10 leg swings – front/back & side/side
b) STRENGTH:

RACK DEADLIFT – 7 Sets of 2 Deadlifts

Using j-hooks, safety spotter arms or by stacking plates, we are looking to start with the bar just below the knee-cap.

Ensure that when we setup for this lift, we are practicing proper deadlift mechanics. With the bar just below the knee, our shin bones should be just about vertical.

After gradually building to 65% of your 1RM Deadlift…

  • Set #1 – 65% of estimated 1RM DL
  • Set #2 – 70%
  • Set #3 – 75%
  • Set #4 – 80%
  • Sets #5, 6 and 7 – Increase by feel. 

Work for 20 mins

c) WOD:

On the 4:00 x 5 Rounds:

  • 21/15 Calorie Row
  • 12 Deadlifts (185/135) (** this should be unbroken)
  • 9 Barbell-Facing Burpees

Score is our slowest time across all (5) rounds.

 

d) POST-WOD RECOVERY:

  • Pigeon pose and couch stretch – 2 mins per side
  • Roll calves/achilles
Posted in WOD