WARM UP – MOBILITY
2 rounds of:
Partner banded sprints (50ft forwards + 50ft backwards each) use 2 x green bands
15-20 Banded good mornings
10-12 banded pull aparts
10-12 banded strict press
Review WOD movements and set up.
Groups of 2-3 on a pair of barbells, start on any station / movement and rotate in order.
You have the rest of class to work through the 10 – 1 Circuit.
If you finish early you may complete the optional conditioning WOD.
PULLING AND PRESSING : 10-1 CIRCUIT
Complete for quality, not for time:
10, 9, 8… 3, 2, 1 Reps of each:
Rest as needed between sets but move with purpose.
Unbroken touch and go reps. Start at ~50% of 1RM. Build slowly each set but avoid going to failure or letting positions be sacrificed. DO NOT attempt a new 1RM at the end of this. Max out at 85-90%, or a smooth / heavy single.
A2) GH Raise:
Do not have to be unbroken, if >5 get easy, try adding a light plate held across the chest. Sub to banded GHR, Reduce reps, or weighted hip extension as needed.
A3) Strict Press:
Same loading as deadlift.
A4) Wall walks:
(Cut reps in half, 5,5,4,4,3,3,2,2,1,1)
DOUBLEUNDER BURPEE BURNER
Complete for time:
50, 40, 30, 20, 10 – Doubleunders
10 Burpees after each set
(This was a WOD at the Canadian Regionals in 2011)
Scale DU’s to 2x Single unders or cut reps in half as needed.