Friday, 13 January, 2017
WARM UP – MOBILITY
Quick dynamic hip/hamstring/midline warm-ups: Leg swings, Iron crosses, Single leg lowers, glute bridge, Hollow rocks, superman lifts.
2 rounds:
8-10 x Single leg good mornings / KB Single leg RDL’s
8-10 x Bench dips / Dips
10-12 x KB Swings
WOD A
DEADLIFT X 5
5-6 min warm up time:
Warm-up deadlift to ~65%, and prepare for dips and swings
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Every 3 min x 5 sets:
5 Deadlifts (@~65-75% of 1RM Across)
10/8 Ring Dips
15 Unbroken kettlebells swings (heavy)
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Complete the 3 movements back to back then rest the remainder of the 3 minutes.
Deadlifts should be heavy but smooth for all sets.
WOD B
3 SPRINTS TO VALHALLA
2 min Assault bike sprint for Calories
– Rest 6-7 min –
1 min Assault bike sprint for Calories
– Rest 3-4 min
30s Assault bike sprint for Calories
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Score is total Cals across the 3 sprints combined
Groups of 4 similar height athletes and rotate quickly between but re-set the bike for each sprint.
ACCESSORY
3 sets:
8-10 x Single arm bent over rows (heavy KB or DB)
12-15 x Rear delt / reverse flys (Light DB or Plates
60s Face up Chinese plank (Plates on lap as needed)
