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Saturday 12.5.20



Saturday 12.5.20

QOD: Would you rather win an Olympic medal, an Academy Award or the Nobel Peace prize?

Mobility: Bird dog x 5 ea side + 30s ea Side Plank


3 rounds:

10 KB RDL to DL

10e Plank Taps

10 Cal Bike/Row/100m Run


2 Rounds:

KB ½ RDL

KB RDL to DL

BB RDL to DL


Skill: Deadlift

W/U 2-3x 5 BB/KB/DB DL (if using KB or DB use 2)


EMOM x8m

Min 1: 5 BB DL @ 60-70%*

Min 2: 30s Weighted Plank*


*Modifications: Lighter BB, Empty BB, 2 KB/2DB = 6-8e SL RDL, Reg Plank*


WOD: For Time

21-15-9

Deadlift or 2 DB/KB DL

Cal Bike/Row


Post-Strength: 3 Rounds

SB 2/1 Ham Curl x6-8e

KB/DB 1 Arm Row x12-15e


Modifications

  1. DL- 2 DB DL- 1 DB DL

  2. Bike- row- run (300m/200m/100m)

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