WOD
Wednesday 10.07.2020
POSTED ON October 6, 2020
Wednesday | 10.07.2020
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
3 sets (8 mins max)
5 Birddogs (each side)
5 deadbugs (each side)
8 Suitcase DB Deadlift (each side)
8 Double DB Strict Press
8 Glute Bridge (2 sec hold)
**Workout Prep**
2 sets (empty bar)
5 Deadlift Bow (above knee)
5 Deadlifts (1in Below knee)
5 Deadlifts
– into –
2 Rounds
5 Deadlifts (Round 1 light/ Round 2 @80% workout weight)
3 Strict HSPU
Workout: Min 15-45
* Target time: 5-7 minutes
* Time cap: 12 minute
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Strict Handstand Push Ups
* The Scaling aim is for athletes to move steady through the workout without strength or skill being the limiting factor. Use appropriate loading on Deadlifts relative to your 1RM and scale Strict Handstand Push Ups to a movement you can hit at least 5 unbroken to start.
* Scaling option
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
Push Ups
Accessory: Min 50-60
3 Rounds
1:00 Sandbag Bear Hug Hold
15 Med Ball GHD’s (or GHD practice) (OR Medball Abmat Sit Up)
