[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Deadlift. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.
[/accordion]
[accordion title=”Strength”]
-ME Deadlift (regular stance, powerlifting style)
Find your 1 rep max.
-Suggested rep scheme
-1 Breath per set
10-10-10-10-5-5-3-3-3-1-1-1
[/accordion]
[accordion title=”S&C WOD”]
2x 6:00 AMRAP (Rest 2:00)
5 Quality Butterfly Unbroken (UB) Pull ups
10 Russian KBS 2/1.5 pood
5 Press ups
[/accordion]
[accordion title=”Assistance”]
Assistance
-Tabata assisted hollow rocks
-0:20-0:10 x 8
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.
-3X NFT 5-15 reps
Tall Clean Walking Jerk
Reverse Hypers OHS
MWOD Box Breathing
[/accordion]
[accordion title=”Intent”]
-Intent: To find a new Deadlift PB then get you to keep good butterfly technique in a wod. Finished off with more hollow body tabata.
[/accordion]
[/accordions]
