WOD
Friday 10.02.2020
POSTED ON October 1, 2020
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**Movement Prep/Activation and Increasing Heart Rate**
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
5 plank shoulder taps (each side)
3 sets ( start empty bar and add light weight each set)
5 Deadlift Below the knee
Warm Up to opening Deadlift weight
30 Sec. Row (Workout Pace)
– rest 1:00 between sets –
* Target time: 6-8 minutes
* The Scaling aim is for athletes to move steady on the row and maintain higher sets on thrusters and pull ups without weight or skill being the limiting factor.
8-12 Glute Ham Raises (OR 20 Superman)
50yd Sled Push/or Plate Push (Heavy)
30 sec Handstand Hold (practice on wall – attempt to pull feet from wall and do freestanding)