Our Recent Posts

Tags

No tags yet.

08.21.2020

WARM-UP

1) 500m Row

2) HSPU Practice & Scaling Options

3) PVC Pipe Hip Hinge

4) Deadlift Bar Warm-Up

STRENGTH: Deadlift 1RM (5 reps @ 50%, 4 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 1 rep @ 90%.... continue with 1 rep until failure)

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) High Glute Smash

3) Single Leg Hamstring Stretch

4) Lat Smash

GIRLS WOD “Time Priority Diane”: Max Reps in 4 minutes 30 seconds:

  • 60 seconds of Deadlifts (225/155 lb)

  • 60 seconds of Handstand Push-Ups

  • 45 seconds of Deadlifts (225/155 lb)

  • 45 seconds of Handstand Push-Ups

  • 30 seconds of Deadlifts (225/155 lb)

  • 30 seconds of Handstand Push-Ups

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: KB Carry Gauntlet (OH/Rack/Farmer), 120ft R/L x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)