WOD
Monday 09.14.2020
POSTED ON September 13, 2020
Monday | 09.14.2020
Monday 09/14
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
8 Straight Leg Deadlift (empty bar – both feet on floor)
8 Single Leg Glute Bridge (each side)
5 Hang Clean and Jerks (empty bar)
3 Burpee Pullups
**Strength Prep**
3 sets (empty bar)
5 Deadlift Bows
5 Deadlift Below the knee
5 Deadlifts
into –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Deadlift 1×2,7×3@80%
– Complete a set every 90 seconds, on the 2nd – 8th set complete 3 reps –
* Use same weight for all 8 sets
**Workout Prep (After Strength)**
2 Sets
3 Hang Clean and Jerks (light weight)
3 Kips + 2 Kipping Chest to Bar + 1 Bar Muscle Up
Workout: Min 30-50
* Target number of Rounds: 6-8 Rounds
* Minimum number Rounds before scaling: 4 Rounds
10:00 AMRAP
7 Hang Clean and Jerks (115/80)
3 Bar Muscle Ups
* The Scaling aim is for athletes to be able to perform the task at hand regardless of skill level and get at least 4-5 rounds in the workout.
* Scaling option
10:00 AMRAP
7 Hang Clean and Jerks (75/55)
3 Burpee Pull Ups
Accessory: Min 50-60
3 sets
12 Landmine Twist (total)
12 Landmine Rows (each side)
