Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Compare results to August 7, 2019.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
A. 16:21 @ Rx
B. 50kg for Hip Thrust, 15 kg for PSLDL
A. 14:45 – 75kg Deadlifts
B. Single-leg deadlifts 10/10/10 with 10kg dumbells
BB hip thrusts 8/8/8 @ 40/50/70kg
March 5 WOD
A. Split Jerk x 1 – 95#/100/105/105/110/110/115/120/120/125/127/115
***missed at130 and then went down to 127 missed, went down to 125 missed…finished with a pretty 115#
B. 3 Sets for max reps
Strict Pull Ups – 13/14/13
DB Bench Press @ 35# – 16/18/16
DU – 60/70/73
C. Power Abs
3 Sets
Handstand Shoulder Taps w/ feet on the wall x 20 (alternating 10 each side)
A. 10:57 with 155# dl- 1:10 better than August!
Ran out of time for b. Have a great weekend everybody!
3 round for time
Run 500
12 deadlift 185
21 box jump 24”
13:00
13:13 80kg
Strict ring muscle up progrsssuon:
2×5
1×6
Deadlift 15 minutes to work up to a moderate 3 rep
60,80,110,130,140;150,155 kg
Wod: 11:23
3×12 bicep curls
3×15 dumbbell tricep extensions
30 second hollow hold
30 second superman
A. 10:36 RX