MOBILITY: -Pre WOD: Banded Hamstring Opener Post WOD: QL Smash
WARM UP: 10 min AMRAP
Pendulum walk
20 Mtn Climbers (single count)
10 Abmat Situps
10 Banded Air Squats (hold at bottom for 3 seconds)
10 Pass Throughs - PVC
20 bicycles
SKILL: Row 2000 m for time (Paleo WOD #2)
WOD: 20 min EMOM Deadlift
First 10 min, do 10 deadlift EMOM,
Min 11-20, do 5 Deadlift EMOM
Start with the bar for first set, increase weight by 5-20# each set for the first ten min, stop if your form gets bad or you reach your 10 RM and maintain that weight. You should be using your hamstrings the WHOLE WOD! For the sets of 5, stop when you reach your 5RM or form goes bad and back off by 10#, stay there. Score is finishing weight.
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