Jan 5, 2018

 

a) WARM UP:

3 Rounds

  • 10m panther walk
  • 10m bear crawl back
  • 10 lunges
  • 10 banded good mornings
b) STRENGTH: DEADLIFTS

  • 3 Sets of 8: Romanian Deadlift

We are not looking to move maximal loads here and instead want to build to a moderate set of 8. Think somewhere around 45-50% of your best conventional deadlift.

Then,

  • 3 Sets of 8: Conventional Deadlift

Build to a heavy set of eight for the day. We are not looking to set a personal record today.

c) BDAY WOD:

17 min AMRAP:

Buy in: 27 bar facing burpees

Then amrap of:

  • 9 Wall Balls (20/14–>10/9’)
  • 15 Deadlifts (205/145)
  • 21 UB Double Unders

** if you trip up, restart the DU

 

d) POST-WOD RECOVERY:

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