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31 January 2020

23
Jan

31 January 2020

31 January 2020 (Courtesy of Coach Austin)
Warm Up – Eastside Lap, then 3 rounds – 10 empty bar RDL, 10 LIGHT DB OH lunge, 6 knee raises (15 min)
Strength – 4×10 deadlift
Work up to a weight that will be challenging but not impossible for 10. Take adequate rest in between sets. Keep the weight the same. Recommended to do sets of 5 up to working weight. This should NOT be an easy 7-8 minute strength portion it should ideally take 20+ minutes with warming up if you are using correct weights, it should get heavy around rep 7-8. If its easy or looks easy encourage athletes to add weight. (25 min)
WOD – WG
5 Rounds 2:30 on/1:30 off
10 shoulder to overhead (RX135/95) (ARX 155/105)
10 Bar FACING burpees
*this should be a fast WOD. Don’t break STOH more than once, put pedal to the metal! (20 min)
Cool Down: 5 Sets: 15 Russian Twists with a 10/15# plate

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