Wednesday 9.2.20

September 1, 2020

 

 

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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