WOD
Tuesday 10.13.2020
POSTED ON October 12, 2020
Tuesday | 10.13.2020
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min bike (easy pace)
7 single DB suitcase deadlift (each side)
7 single DB shoulder to overhead (each side)
5 birddogs (each side)
5 deadbugs (each side)
– into –
2 rounds (empty bar)
5 Deadlift Bows
5 Deadlift Below Knee
5 Deadlifts
5 Shoulder Press (empty bar)
**Workout Prep**
3 sets
3 Deadlifts (add weight each set up to 80% of workout weight)
3 SHSPU (start to a flat surface and add deficit each set)
– rest 30 seconds between sets –
Workout: Min 15-45
* Target time: 7-9 minutes
* Time cap: 12 minutes
3 Rounds For Time:
• 15 Deadlifts
• 15 Strict Deficit Handstand Push-Ups
W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit
* The Scaling aim is for athletes to maintain intensity without weight and skill being the limiting factor.
* Scaling option
3 Rounds For Time:
• 15 Deadlifts
• 15 Handstand Push-Ups
W 155 lb.
M 225 lb.
Accessory: Min 50-60
3 sets
10 Landmine Row (each side)
10 Landmine Twist (each side)
10 Landmine Press (each side)
