DATE – Monday November 10th
Warm-up: 10 reps each:
Leg swing (each leg / each direction)
Sampson lunge
Hollow Rock (x 20)
Superman lifts
Mountain climbers (10/side)
Single leg lift + straight leg drop across the body (low back stretch)
Double leg lift + back roll + straddle stretch
Banded good mornings (x 15-20)
Mobility: Banded PNF hamstring stretch
WOD A) Build to a heavy 3RM ‘touch and go’ deadlift (16 min)
Then at 18, and 20 min on the clock perform 2 more perfect sets at 90-93% of the 3 RM achieved.
– Go heavy but make form and mechanics your first priority.
– Perform as t’n’g reps but no bouncing off the floor. Control the bar all the way to down.
– Record 3RM only
WOD B) Complete AMRAP in 10 min of the following ladder:
2,4,6,8,10… etc. reps of:
Power Clean
Front rack barbell lunge (step forward)
Burpee over the bar
Adv: 155/105, Int: 135/95, Beg 95/65 or less
– Score final completed round + extra reps completed (eg: 12+15)
