2020-11-10 WOD

OVERVIEW

Today’s WOD is all about picking things up and putting them down- Deadlifts. We’ll be repeating last week’s Front squat rep scheme, but with deadlifts. We’ll seek to establish heavy sets of 5 and 3, finishing with a heavy single for the day. Between working sets we’ll practice handstand holds and/or walking.


WARM-UP

  • Foundations Back Routine

  • Founder

  • Frankensteins

  • Knee hugs

  • Daisy pickers

  • Flamingos

  • Skips

  • Pulling drill/wall leans

  • High Planks between deadlift warm-up sets

STRENGTH/SKILL

Handstands/Handstand walks

  • Max handstand hold

  • Max distance handstand walk

  • If full inversion is not yet feasible, practice pike position holds and/or shoulder taps in a plank position. Wall walks and wall assisted handstands are also great variations.

WOD

Deadlift

5-5-3-3-3-1-1-1-1-1


COOL DOWN

Hamstrings

Upper back

Shoulders


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