WOD Saturday 09.07.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side
Wall Supported Tricep Stretch x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps

Warm Up:

Tabata Style Alt rounds (20s of Work 10s of Rest)
KB Deadlift x 4 sets
KB Swing x 4 sets
Single Skips x 4 sets

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps

HSPU
– Piked x 5 reps
– Box Piked x 5 reps
– Wall Strict x 3-5 reps
– Kipping x 3-5 reps

1 set
7 Deadlifts
3 HSPU
10 Dbl-Unders
– Rest 60 seconds –

1 set
5 Deadlifts
3 HSPU
10 Dbl-Unders
– Rest 60 seconds –

1 set
3 Deadlifts (Workout Load)
3 HSPU
10 Dbl-Unders

WOD

AMRAP in 12 minutes
2.4.6.8…etc
Deadlift (225/155)
Strict HSPU
*Perform 30 Dbl-Unders after every round.

*L2
2.4.6.8…etc
Deadlift (185/135)
HSPU
*Perform 20 Dbl-Unders after every round.
*L1
2.4.6.8…etc
Deadlift (135/95)
Piked/Box/DB Press
*Perform 40 Skips after every round.