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WOD – Wed, Nov 30

Warm-up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation

4 min AMRAP of:

10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
 

DEADLIFT PROGRESSION
5 deadlift  focus set up feet
5 deadlift  focus bar close to body
5 deadlift  focus hips back on decent
5 pulls from shin to knee
5 deadlift  focus on lumbar arch

LOADING UP TO 70%
2-3sets:
3 deadlifts

Deadlift (E3MOM 5×3
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
<h3>INTENDED STIMULUS</h3><ul><li>Heavy day.</li><li>Lift around 70% or more across all 5&nbsp;sets.</li><li>Increase loading across as many sets as possible.</li><li>Challenge advanced athletes to hold a heavy percentage of their 1-rep max across all 5&nbsp;sets.</li><li>Rest around 2:00 between sets.</li></ul>
221130 WOD (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

12 KB Swings Grn/Blu Blu /Yel
9 KB Goblet squats
10 Cal Row/Bike/ Erg

Cool Down

3 sets:
:20 standing pike stretch
:20 scorpion stretch/side
:20 Samson stretch/side