Wednesday September 22, 2021

Warmup

5 DB Deadlift (Single DB) https://www.youtube.com/watch?v=qhbyMUADZUc

3 Man Makers (Double DB) https://www.youtube.com/watch?v=_WOgm7QIJ1c

5 DB Deadlift

3 Man Makers

5 DB Deadlifts

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

EMOM 6: 

Deadlift 2/4/6/4/2

(2 the first minute, 4 the second minute, etc.)

EMOM 6:

Push Press 2/4/6/4/2

(2 the first minute, 4 the second minute, etc.)

Pick a challenging weight.  Rest a few minutes between 5 minute EMOMs – just long enough to get bars set with appropriate weight.

Push press from the racks.  Begin with either deadlifts or push press so everyone has access to a rack.

WOD

15 burpees over the bar

25 deadlifts

35 burpees over the bar

25 shoulder to overhead

15 burpees over the bar

F:  double DB deadlifts and shoulder to overhead; regular burpees

P1:  185/125 deadlift; 115/75 shoulder to overhead

P2:  135/95 deadlift; 75/55 shoulder to overhead

C:  225/155 deadlift; 135/95 shoulder to overhead