General Warm-Up
Row / Ski x 3:00 (Provide Instructions on technique and strategy for the WOD)
Two rounds of:
Bottom Squat Mobility Drill x 10 Reps
Cossack Squat x 10 / side
Perfect Stretch x :45 / side
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 45% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 45% of your 1-RM Deadlift tension at lockout.
B.
For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
A. 160+ green band probably not enough tension but the best I can get
b. rx 10:54
B. 12:40 @35# DBs
A. Ok
B. 11:38 scaled 2x20kg
8:51
A.
Every 3 minutes, for 12 minutes (4 sets):
1. GHD Hamstring Curls 12-15 reps @ moderate-heavy weight
2. Glute Bridges (Feet Elevated on Bench) 12-15 reps
3. Dumbbell Lateral Raises 12-15 reps
B.
Every 3 minutes, for 12 minutes (4 sets):
1. Banded Deadlifts 10 reps @ 45% 1-RM
2. Weighted Prayer Stretch 60 seconds
C.
For time:
1000m Row
50 Toes-to-Bar
30 Dumbbell Box Step-Overs (50lbs, 20” box)
A.
1. Completed
2. Completed
3. 30lbs/25lbs/20lbs/20lbs
B.
1. 185lbs
2. 40lb DB on back
C.
11:56 RX