WOD NOTES:
This is the third time in the past 6 weeks that we are visiting the DL and pushup combo.
You should have a good understanding of your capacity at this point.
If UB is possible? Then go for it? If you need to break up reps? Do so with a plan.
Dead lift loading should increase as the reps go down….If position allows!
Fitness
Dynamic prep:
Leg swings x 12 each
Inch worm x 5 reps
Band good mornings x 8
15 minutes
Work on DL mechanics and prep
10-8-6-4-2
Dead lifts
Push ups
Rest 2 minutes between each piece
Performance
Dynamic prep:
Leg swings x 12 each
Inch worm x 5 reps
Band good mornings x 8
15 minutes
Work on DL mechanics and prep
10-8-6-4-2
Dead lifts
5-4-3-2-1
Strict HSPU
Rest 2 minutes between each piece
Sport
Dynamic prep:
3 position biceps opening curls x 5/5/5
Boot straps with arm raises x 6
Triceps opener swinging mace x 10
Empty bar prep
Power clean + Front Squat + Push press + Split Jerk
5 sets
Clean pull + Power clean + Hang clean
5 sets
Jerk doubles (hold lock out for 3 sec)
WL Athletes
HBBS work up to today’s positional 3 RM
CF Athletes
Invictus HSPU density test
(Compare to Jan 5th results)
90 seconds strict HSPU
30 seconds rest
60 seconds strict HSPU
30 seconds rest
30 seconds strict HSPU
Then…
8 minute AMRAP
10 Calorie Assault bike
20 Alternating DB snatch 50/35
10 Pistols
