WOD
Monday 10.26.2020
POSTED ON October 25, 2020
Monday | 10.26.2020
Monday 10/26
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
10 Single Suitcase DL (each side)
5 up downs
5 bird dogs (each side)
5 dead bugs (each side)
Workout: 13:00 – 38:00
**Workout Prep**
3 sets
5 Deadlifts (start light and add weight each set up to 90% of workout weight)
3 Bar Facing Burpees
WOD:
6 Sets (1 Set Every 2:00)
10 Deadlifts (185/125)
10 Bar Facing Burpees
-at 15:00-
40 Deadlifts (185/125)
40 Bar Facing Burpees
* The Scaling aim is for athletes to stay within the target time frame
* Scaling option 1
6 Sets (1 Set Every 2:00)
7 Deadlifts (135/95)
7 Bar Facing Burpees
-at 15:00-
30 Deadlifts (135/95)
30 Bar Facing Burpees
* Scaling option 2
6 Sets (1 Set Every 2:00)
10 KB Sumo Deadlifts
5 Up Downs
-at 15:00-
25 KB Sumo Deadlifts
25 Up Downs
Cooldown: 38:00 – 41:00
Cleanup: 40:00 – 43:00
Accessory: 43:00 – 60:00
3 Sets
60 second weighted plank
20 seated Russion twist (AHAP)
60 Second Hollow Rock Hold
20 Bicycle Kicks
