WOD
Wednesday 09.23.2020
POSTED ON September 22, 2020
Wednesday | 09.23.2020
Wednesday 09/23
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
10 Banded Good Mornings
8 RDL’s (empty bar)
30 sec single unders
8 alt. Plank toe touches
5 Deadbugs (each side)
**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 8×3@80%
– Complete a set every 90 seconds
* Use same weight for all 8 sets
**Workout Prep (After Strength)**
Use this time for Double Under and GHD Practice.
GHD: (Beginner)
* Practice Parallel with fast extension of the knees/hips and throwing the arms coming Up.
Double Under: (Beginner)
* Timing drills, double taps , fast wrist and keeping elbows in
Workout: Min 30-50
* Target time: 8 – 10 minutes
* Time cap: 14 mintues
For Time:
100 Double Unders
30 GHD’s (OR 30 Stick Sit Ups)
80 Double Unders
25 GHD’s (OR 25 Stick Sit Ups)
60 Double Unders
20 GHD’s (OR 20 Stick Sit Ups)
40 Double Unders
15 GHD’s (OR 15 Stick Sit Ups)
20 Double Unders
10 GHD’s (OR 10 Stick Sit Ups)
* The Scaling aim is for athletes to complete without skill level being the limiting factor.
* Scaling option
For Time:
100 Single Unders
30 Stick Sit ups
80 SIngle Unders
25 Stick Sit ups
60 Single Unders
20 Stick Sit ups
40 Single Unders
15 Stick Sit ups
20 Single Unders
10 Stick Sit ups
Accessory: Min 50-60
3 rounds
20 GHD Hip Extensions
7 Dumbbell Curtsy Lunge (each side)
7 Goblet Squat
