Friday, 22 December, 2017
WARM UP – MOBILITY
Cat-cows, iron crosses, scorpions etc.
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2 Rounds:
10 Secs Hollow Rock
20 Secs Side Plank Each Side
6 Good Mornings @ 31X1 tempo (empty bar)
8-10 Alt. Step Back Lunges w/bar
6 Deadlifts @ 31X1 tempo
WOD A
DEADLIFT
25 mins to establish a 1RM Deadlift
Start light and slowly build to a heavy single.
Build by feel, or follow this or a similar rep scheme:
8-10 @ 40-50%
6-8 @ 55-60%
4-5 @ 60-65%
3 @ 70-75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%+
WOD B
TOTAL ECLIPSE OF THE HEART
8 min AMRAP
40 Double Unders
20 KB Swings 32/24kg (Should be UB first round)
10 Burpees
ACCESSORY
1) 3 Super Sets:
8-12 GH Raises
12 Alt. Step Back Lunges (w/ 2 KB’s held in front rack position)
-Rest 2 mins-
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2) 3 Super Sets:
30-40 secs Weighted Plank
30-40 secs Side Plank each side
-Rest 2 mins-
