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Wednesday 9.2.20


Wednesday 9.2.20

QOD: Scale of 1-10 How Strict were your parents?

Warmup:

Low Squat Hold x30s + Piriformis Stretch x30s ea

Dynamic W/U:

Quad Hip Series x10e

Mt Climbers x10e

Spiderman w reach x5e

Crossover Ham Stretch x5e

Knee Tuck x5e

Pushup/Kneeling PU to Inchworm x5

Jumping Jacks x10

Seal Jacks x10

Skill:Deadlift Tech

1x5ea

PVC Hip Hinge

PVC RDL to DL

KB RDL to DL

BB RDL to DL

EMOM x6m

Min 1: 5 DL @ RPE 6-7

Min 2: Weighted Plank x30-45s

WOD: For Time (24m Time CAP)

Version #1:

1000 m row

10 DL*

25 push ups

750 m row

10 DL*

50 sit ups

500 m row

10 DL*

25 push ups

250 m row

10 DL*

50 sit ups

*185/135, 155/105, 135/95, 95/65* DL should be less than 50% of max

Version #2:

500 m row

10 DL*

25 Pushups

400m row

10 DL*

25 Situps

300 m row

10 DL*

25 push ups

200m row

10 DL*

25 sit ups

*75/55, 45/35*

Modifications

  1. Row - Bike

  2. DL - KB DL

  3. Situps - ALt BW V-Ups

  4. Pushups - Inc Pushups

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