Monday- March 19th

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*High knees

*Floor touches

*10 hollow rocks

*10 supermans

*10 squat jumps

*10 push ups

*10 burpees

+ Today's Warm-up Movements:

*HS Kick-ups x 10

*Good Mornings w/band or barbell x 15

A1. Weighted Push-ups

Build to 3-rep Max

*Use partners to help you put the weight on your back

A2. Deadlift

5 @ 155/85

3 @ 185/105

2 @ 205/125

1 @ 225/145

1 @ 255/155

1 @ 275/175

1 @ 295/195

1 @ 315/205

1 @ 325/215

*Focus on BRACING (see video @ 1:30)- 1. Squeeze glutes; 2. Breathe out/bring ribs down; 3. Breathe into abs

*Scale to whatever weights you will be using in the WOD (finishing 10# higher)

B. WORKOUT 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

Time cap: 9 minutes

VARIATIONS

Rx’d: (Ages 16-54)

Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)

Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Masters 55+:

Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

C. Group Mobility/Stretching/Socializing

Glutes/Hamstrings/Shoulders

**Nutrition Challenge DO-er's: This is the last week! Congrats!

Report your points (and weights) from the last week to Richelle by the end of today (Monday)!! text: (435-760-5825) or email: arcie03@gmail.com

Score is out of 22

**This month we are focusing on Rowing technique. Thursdays will be designated to practicing our technique.

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