Thursday, November 24th, 2022
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Band glute kick back
Dynamic squats
Half kneeling hamstring rocker
Med ball deadlift
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks
Banded around knees wall sit
Glute bridge
Band glute kick back
Dynamic squats
Half kneeling hamstring rocker
Med ball deadlift
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week
Deadlift x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week
WOD
Competitive
As many rounds as possible in 20 minutes
1500m row
14 double DB box step overs (50/35) (20in box both)
1500m row
14 double DB box step overs (50/35) (20in box both)
Performance
As many rounds as possible in 20 minutes
1500m row
14 double DB box step overs (35/25) (20in box both)
1500m row
14 double DB box step overs (35/25) (20in box both)
Lifestyle
As many rounds as possible in 20 minutes
1500m row
14 box step overs
1500m row
14 box step overs