Wednesday 9.9.20

September 8, 2020

 

 

Wednesday 9.9.20 

 

QOD: Would you rather have a permanent splinter under your big toenail, or have a permanent bad haircut?

 

Warmup: (8-10m) 

Banded Knee Tuck x45s ea + Bird Dogs x5e 

 

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 (8-10m) 

1x5 ea 

PVC Hip Hinge

KB RDL to DL 

PVC RDL to DL 

BB RDL to DL 

 

Every 90s for 3 Rounds

5 Deadlifts @ 60-70% 

 

*Modifications: Lighter Weight/KB DL *

 

Strength: 3 rounds (10-12m) 

SB 2/1 Ham Curl x6-8e 

DB 1 Arm Bent Row x12e 

SB Rotations x8e 

 

*Modifications: SB 2 Leg Ham Curl/Glute Bridge x12-15, SB Plank*

 

WOD: Every 3mins for 5 Rounds (16-20m) 

Version #1: 

5 rounds every 3 min

Run 500

Remaining Time 2 DB Deadlifts

 

*Modifications: 50/35, 40/25, 35/20, 25/15 DB Weight* 

 

Version #2: 

5 rounds every 3 min

Run/Row 400

Remaining Time KB DL 

 

*Score is DB or KB DL each round*

 

Modifications

  1. Run - Row 

  2. 2 DB DL - 1 DB/KB DL - R KBS

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