WOD Thursday 05.16.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Deadbugs x 5 reps/Side

Movement Prep:
V-Step x 25ft
Supine Scorpion x 10 Alt reps
Banded Lateral Walk x 50ft (25ft R.25ft L)
Single Leg Glute Bridge x 10 reps/Leg

Warm Up:

AMRAP in 4 minutes
“A” – Single Skip
“B” 2 rounds of:
10 KB Deadlifts
8 KB Gobelt Squats
10 Hollow Rocks

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps

3 sets to Build to Workout Load
Deadlift x 5-7 reps
Wall Balls x 6-8 reps
Dbl-Unders x 15-25 reps
– Rest 60 seconds b/t sets –

 

WOD

3 rounds for time:
15 Deadlifts (225/155)
45 Wall Balls (20/14)
90 Dbl-Unders

*Pack
3 rounds for time:
15 Deadlifts (185/135)
35 Wall Balls (20/14)
90 Dbl-Unders
*Pup
3 rounds for time:
15 Deadlifts (135-155/95-105)
25 Wall Balls (20/14)
45 Dbl-Unders or 1 minute of Attempts