Thursday
Warmup) 2 Rounds:
8-10 Leg Swings each direction/leg
8-10 Banded Side Steps each direction/forward&back
8-10 Glute Bridge w/2-3 second pause
5 KB RDL’s each leg – KB Can be in either hand or both if needed for balance. Slow and controlled
20-30 secs Flutter Kick
WOD A) (18-20 mins) Wendler Deadlift: % for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Deadlift is 100lb then you will use 90lb to calculate your working %
Warmup sets:
1×5 @ 40-45%
1×5 @ 45-50%
1×3 @ 50-55%
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Working sets:
1×5 reps @65%
1×5 reps @75%
1×5+ Max Effort set @85%
*Rest 2-3 mins between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) 3 Rounds not for time (12 mins to complete):
10-12 Barbell Good Mornings @2010 tempo – use a weight that is challenging but will stay unbroken (go no lower than 90 degrees)
8-10 Single Leg Glute Bridges per side @30X1 tempo – add weight with a plate, KB or slamball if needed
8-12 Hanging Straight Leg Raises, parallel to ground @21X1 tempo – NO KIP. Modify to bent knees if needed. Set doesn’t have to be unbroken
WOD C) 10x200m Run Alt. with a partner (5 sets each)
