4/7/2020 – WOD

Warm-up
2 Rounds
2 Min Cardio (Bike, Row, Ski, Run). Build pace esp 2nd rd!
10 Suit Case DL (5R + 5L)
10 Lunges (weight in front rack)
8 One Arm High Pulls (each arm)
8 One Arm Press or Push Press (each arm)
8 Single Leg Glute Bridge (each leg)
20 Sec Hollow Rock

Conditioning 
10 RFT
4 Hang Power Cleans 185/125# (65%)
8 Step-ups (alternating) 50/35# DB’s to 20″ Box
10 T2B  (RX+ = 12)  or 10 Weighted Sit-ups 50/35# DB

WOD Notes: Strength: Deadlift – 5×5 @ 77-80%. Goal is 13-17 min. Try to avg 90 sec rounds. DB should be on the shoulders for the step-ups. Anchor feet into the floor for the sit-ups and keep weight high on the upper chest. 

2 DB Version – 10 RFT
8 Hang Curls 50/35# DB’s
8 Step-ups (alternating) 50/35# DB’s to 20″ Box
10 T2B (RX+ = 12)  or 10 Weighted Sit-ups 50/35# DB

WOD Notes: If you only have 1 DB, you will do 16 Hang Curls (8R + 8L) + 12 Step-ups + 10 T2B or 10 weighted Sit-ups. See above notes.

Leave A Reply

Your email address will not be published. Required fields are marked *