Warm-up
-2-3 Min active warm-up
-Lunges
-Air Squats
-Hip & Shoulder Mobility
STRENGTH / SKILL (OHS)
-Work on overhead squats from rack
*Focus on locking shoulders & tight core throughout movement.
Build up to a 4RM.
WOD
Level 1:
10 Rounds
10 x Dead Lift (135# / 95#)
15 x Push-ups
Level 2:
OPEN WOD 14.3
Complete as Many Reps as Possible in 8 Minutes of:
10 x Deadlift (135#/95#)
15 x Box Jump (24"/20")
15 x Deadlift (185/135)
15 x Box Jump (24/20)
20 x Deadlift (225/155)
15 x Box Jump (24/20)
25 x Deadlift (275/185)
15 x Box Jump (24/20)
30 x Deadlift (315/205)
15 x Box Jump (24/20)
35 x Deadlift (365/225)
15 x Box Jump (24/20)
*Incorrect box jumps can be dangerous. If not 100% competent, or even if you are, consider jumping onto the box and stepping down. There is little reduction in time, but a significant reduction in injury potential.
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