WOD, Feb 20th
Warm-Up
20 MIN TOTAL:
(8 Min):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 Med Ball Deadlifts
EMOM Prep (12 Min):
Deadlift
1 set x 5 @ 50%
2 set x 3 @ 55%
1 set x 3 @ 60%
(Athletes will use 60% for the EMOM)
Strength Work
DEADLIFT EMOM (12 MIN):
ODD MIN: 2 Deadlifts + 5 Sit-ups
EVEN MIN: 2 Deadlifts + 2 BEAUTIFUL PUSH-UPS
ODD MIN: 2 Deadlifts + 5 Sit-ups
EVEN MIN: 2 Deadlifts + 2 BEAUTIFUL PUSH-UPS
(WOD Perspective: 50% of 1RM)
WOD
200219C
3 RDS FOR TIME:
400m Run or 500m Row
20 Push-ups
20 Deadlifts, #185/125
20 Sit-ups
(20 Min Time Cap)
400m Run or 500m Row
20 Push-ups
20 Deadlifts, #185/125
20 Sit-ups
(20 Min Time Cap)
WOD DETAILS
*Athletes will complete the WOD for time.
*Athletes need to focus on push-up form.
*Athletes need to pick a weight that they can do sets of 10 reps for the deadlifts.
RX+:
*Deadlifts, #225/155 (Athletes should only be doing this weight if they can do 20 reps unbroken. This is not expected during the WOD.)
Scaled:
*Push-ups: From knees or inclined bar push-ups
Baby Bumpers:
Push-ups: Inclined bar push-ups
Deadlifts: KB Deadlifts
Sit-ups: 10 Slam Balls
*Athletes need to focus on push-up form.
*Athletes need to pick a weight that they can do sets of 10 reps for the deadlifts.
RX+:
*Deadlifts, #225/155 (Athletes should only be doing this weight if they can do 20 reps unbroken. This is not expected during the WOD.)
Scaled:
*Push-ups: From knees or inclined bar push-ups
Baby Bumpers:
Push-ups: Inclined bar push-ups
Deadlifts: KB Deadlifts
Sit-ups: 10 Slam Balls
Extra
“Endurance”
For Time:
500m Row
400m Run
250m Row
200m Run
125m Row
100m Run
For Time:
500m Row
400m Run
250m Row
200m Run
125m Row
100m Run
