Warm-up 400M RUN / 500M ROW 20 FRANKENSTEINS 20 JUMPING JACKS 20 PASSTHROUGHS 20 SAMSON STRETCHES DEADLIFT MOVEMENT REVIEW WITH PVC AND BAR
WOD: Deadlift (20:00 - 50:00) 10 - 7 - 5 -3 - 1 - 1 - 1- 1 -1 TODAY, WE ARE LOOKING TO BUILD TO A HEAVY DEADLIFT. THE GOAL IS TO BUILD OVER THE 5 REPS AND GET CLOSE TO OR ABOVE OUR ONE REP MAX. SAFELY AND WITH GOOD MECHANICS. WE WILL BE GOING EVERY 3 MINUTES
EWOD: 500m Row (Time) Max Effort 500m Row
Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT
SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR
Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE