Wednesday February 16, 2022

Warmup

2:00 Bike/Row

10 Glute Bridge

10 Squat  Jumps

10 Banded KB Hip Hinge  https://www.youtube.com/watch?v=-2AGIruhpsM

L-Sit Hang or Static Hang :20

Mobility

Hamstring Rack Stretch :20/Side

Pec Stretch :20/Side

Skill/Strength

Deadlift

1x3 at 60% of training max

1x3 at 67.5%

2x8 at 72.5%

1xAMRAP at 72.5%

Stop 1-2 reps short of failure on the AMRAP set.  Omit a set if the volume will be too much with deadlifts in the WOD.

WOD

Deadlifts

Knees to Elbows

Box Jumps

10-1

F:  kb sdhp; v-ups; step ups

P1:  165/115

P2:  135/95

C:  185/125; toes to bar; box jump overs