Tuesday January 28, 2025

Warmup

1:30 bike/row

10 lunges

10 BB good mornings

10 BB RDLs

10 bent over row

10 windshield wipers (with or without BB)  https://www.youtube.com/watch?v=eNxGGePOIKc

20 wall leaning calf raises

Mobility

Banded hamstring stretch 1:00/side

Skill/Strength

Dynamic Effort Deadlift 6x2

Moderate weight (50-60% of 1RM).  Short rest between sets (1-2 mins).  Focus on setup and speed. 

Example:  https://www.youtube.com/watch?v=srgGOQMGk5w

WOD

5 rounds:

9 deadlifts

27 situps

45 double unders

Rest 1 minute between rounds.

F:  12 KB SDHP; single unders

P1:  225/155

P1.5:  185/125

P2:  155/105; 25 double unders

C:  255/175; 18 GHD situps