Wednesday, April 23
“Everyone you meet in life is fighting a battle you know nothing about.”
—Various
Warm-up
AMRAP 10’ of:
40 seconds of rowing, biking or jogging (try to increase pace set after set)
15 m high knees
15 m butt kicks
6 russian kettlebell swings (light load recommended)
6 kettlebell bent over rows (6 repetitions per arm)
Strength/Skill
(After WOD)
Tempo Dumbbell Deadlift 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 repetitions, Tempo 10.1.10.1.
Eccentric: 10 seconds
Pause in the bottom: 1 second
Concentric: 10 seconds
Pause at the top: 1 second
Movement Demos
WOD
Each for time:
Row 2000 m
Row 1000 m
Row 500 m
Rest at least as long as it took you to complete the previous distance.
Cool Down
Foam Roller, Back, lats, etc
Straddle Stretch
Hold 1-2 minutes.