Tuesday June 18, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10/side OH press

Butt kicks (down & back)

10/side RDL

High toe touch (down)

Low toe touch (back)

10 cat/cows

Carioca (down & back)

5 inchworm + 10 duck walks

10 glute bridges

Mobility

Hamstring rack stretch :30/side

Pec stretch :30/side

Skill/Strength

Bench Press 1x20

One set of 20.  Spend some time warming up so you can pick an appropriate (challenging) weight.  Error on the side of too heavy rather than too light. 

Then, spend some time warming up deadlifts.

WOD Primer

2 rounds:

1 lap

3 deadlifts

WOD

1 round:

4 laps

16 deadlifts

Rest 3 minutes

2 rounds:

2 laps

8 deadlifts

Rest 3 minutes

4 rounds:

1 lap

4 deadlifts

F:  KB SDHP instead of deadlifts (increase reps to 20/10/5)

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175 or more

Moderate to heavy on the deadlifts.  The set of 16 should not be unbroken.