Mar 12, 2017

Monday 2017.03.13



Warm-up:
- 2-3 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds NFT:
- Row 250m
- 10 GHD sit ups
- 10 air squats
- 10 GHD hip extensions
Then
- 5-7 min Deadlift progressions up to working load as desired

WOD:
- Deadlift EMOM (225/135lbs)

Every minute on the minute perform an ascending number of deadlifts until you cannot reach the next rung of the ladder in the allotted time (One the first minute, two the next,
etc.). No bouncing, maintain good form. If you make it to 10 repetitions, that’s 55 deadlifts at 225lbs. Are you ready for that kind of volume at that weight? Will you be able to walk upright tomorrow? Is your back already tight, or do you have a nagging lower back injury? Give careful consideration to scaling this WOD.

Post highest number reached to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

1 comment:

monroe said...

I got up to 8, so 36 total at 225.