WOD
Thursday 09.10.2020
POSTED ON September 9, 2020
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**Movement Prep/Activation and Increasing Heart Rate**
1 min row (30 sec easy/20 sec moderate/10 sec fast)
5 Deadlift Below the knee
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
– Complete a set every 90 seconds, on the 3rd – 8th set complete 3 reps –
* Use same weight for all 8 sets
**Workout Prep (After Strength)**
5 Kip swings + 3 Pull Ups
5 GHD’s (1 set parallel, 2nd set full)
For Time:
50ft Single Arm Overhead Lunge Walk (50/35)
40 Pull Ups
50ft Single Arm OVHL
35 GHD’s
50ft Single Arm OVHL
30 Pull Ups
50ft Single Arm OVHL
25 GHD’s
50ft Single Arm OVHL
20 Lateral Burpees over Dumbbell
* The Scaling aim is for athletes keep consistent sets and move smoothly from station to station.
20 Lateral Burpees over Dumbbell