Friday, 18 August, 2017
WARM UP – MOBILITY
Deadlift warmup: single leg good mornings, iron crosses, cat-cows, glute bridges, hollow holds etc.
WOD A
DEADLIFT X 10
Alt. EMOM x 10 mins (5 sets of each)
1) 10 Deadlifts @ 60-70% of 1RM (you may build as needed but keep reps smooth and UB)
2) 1-2 Rope Climbs or Legless Rope Climbs (you will only have approx. 25 secs here as you will likely be doubled up on a rope with someone else, so only try for 2 reps if you move fast and efficiently)
WOD B
RIDERS ON THE STORM
25-20-15-10-5 reps for time:
Handstand Pushups (3-4 sets max. on first round)
KB Swings 32/24kg (2-3 sets max. on first round)
Abmat Situps
—
-Scale reps to 20-15-10-5-5 if needed
ACCESSORY
3 Rounds:
10-12 Seated DB Arnold Press
15-20 GHD Hip Ext.
2-3 Crossover Recovery exercises each round
