April 30, 2018

 

a) WARM UP:

3 rounds:

  • 10 banded good mornings
  • 10 empty bar deadlifts
  • 10 air squats
  • 10m slow bear crawl
b) STRENGTH: Conventional Deficit Deadlift

  • In 15 minutes or less build to a 1-RM Conventional (clean grip) Deadlift from a 2″ Deficit (standing on a 35lb plate)
c) WOD:

15 min AMRAP:

  • 40 Wall balls (20/14–>10/9’ target)
  • 80 Double Unders (scale: DU attempts for 1 min)
  • 10m Handstand Walk (scale: 3 wall walks) 
  • 80 Double Unders
  • 40 Calorie Row
  • 80 Double Unders
  • 10m Handstand Walk
  • 80 Double Unders

**Min work requirement for the hs walk is 2m.

 

WOD Primer:

Part A: Spend 5 minutes refining hs walk technique (or wall walks).

Part B: Do 8 wall balls and 20 DU – 2 rounds

 

Posted in WOD