WOD - Wednesday 2021-01-13

OVERVIEW

Pick things up and put them down. Nothing like a deadlift day to break up your week! We’ll keep our rep scheme simple with a 5x5 structure. Look to get plenty of warm-up reps in, and aim to start your first set at 75% or higher of your 1 rep max. KEEP TIGHT. No ego lifting today - if your mechanics break down ANYWHERE, fix it before moving on.


WARM-UP

Mobility/Activation

  • Hamstring foam roll

  • Lat foam roll

Warmup

  • Bird dogs 4x20s each

  • 10 Good mornings

  • 10 Back squats

  • 10 Glute bridges each

  • Build bar weight 40-50-60-70%, then 75%+ for first working set

WOD

Deadlifts:

5-5-5-5-5

COOL DOWN

1-2 lap walk around building

Hamstring stretch


56 views0 comments

Recent Posts

See All

WOD: Week of 5/10

Monday E2M x 16 min Even: Max Strict Press Odd: Max Strict Pull-ups Choose weight/variation that allows 10 reps fresh Amrap 8 3 Muscle Snatch 5 OH Squat Tuesday 8 Rounds 250m Run 25 Box Jumps 25 V-ups

WOD - Friday 2021-04-30

OVERVIEW Today we are going to work on gymnastic skills. Handstand push ups, ring dips, push ups and rowing will be the focus of the workout. Were going to focus on strict movement patterns for the