Tuesday, 16 August, 2016
WARM UP – MOBILITY
(8-10 mins total) Deadlift and Bench activation:
Single Leg G-Mornings, Glute Bridge, Hollow Rocks, Pushups, Pullups/Ring Rows etc.
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Remainder of 18 mins into class to warmup for WOD A – ideally 8 mins
WOD A
BENCH PRESS X 5
DEADLIFT X 5
Alt. E90SECS x 5 sets of each:
1) 5 Bench Press @ 75% of 1RM
2) 5 Deadlifts @ 75% of 1RM NOT TOUCH&GO
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-If you don’t have a current 1RM then go with a weight that feels heavy but you could squeeze out 1-2 more reps with on each exercise. Remember that it is 5 sets at that weight so it can’t feel like a 5RM on the first set!
WOD B
SUPERSIZE ME
3 Rounds for time:
500m Run
2 Rope Climbs (no jumping – scale to 10-15 Ring Rows)
15 Sumo Deadlifts 205/135lb
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SUPERSIZE ME (ADVANCED)
3 Rounds for time:
500m Run
2/1 Legless Rope Climbs (no jumping)
15 Axel Bar Sumo Deadlifts 225/155lb (Red+Blue / Yellow+Green+5’s)
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Round 1 on the deadlifts should be 1-2 sets max.
ACCESSORY
3 Super Sets (no rest between exercises)
Max GH Raises + Max Sorrenson Hold
-Rest 20-30 secs
Max Supinated Chinups + Max Chin Over Bar Hold on final rep
-Rest 20-30 secs-
Max Hollow Rock + Max Flutter Kick
-Rest 90 secs-
*Start in any order but rest 90 secs between rounds
