WOD – Mon, Feb 20
Warm-up
SPECIFIC WARMUP
DEADLIFT PROGRESSION AND PRACTICE
5 deadlifts
5 deadlifts
5 deadlifts
5 pulls from shins to knees
5 deadlifts
Climbing in weight each set for EMOMworking mechanics
Deadlift (Weight)
EMOM 6:
2 clean grip deadlifts
6×2
WOD PREP
2 sets:
5 deadlift (workout weight)
:10 hanging L-sit hold
– Rest :30-1:00 between sets.
230220 WOD (Time)
RX
For time:
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold
– Legs extended on the L-sit hold.
INTERMEDIATE
For time:
5 rounds for time:
15 deadlifts (105/155 lb)
:30 hanging L-sit hold
– Knees bent on the L-sit hold.
BEGINNER
For time:
5 rounds for time:
15 deadlifts (55/75 lb)
:30 seated leg raise hold
– Knees bent on the leg raise hold.
<h3>INTENDED STIMULUS</h3><ul><li>8:00-12:00.</li><li>Deadlift loading should be moderate. Athletes should be able to complete each round in 1-2 sets.</li><li>Accumulate each :30 L-sit hold in 3 sets or less.</li></ul>
Cool Down
2 sets:
:30 pigeon stretch/leg
:30 scorpion stretch/leg
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
10 alternating soldier kicks
10 alternating Samson stretches
10 alternating staggered stance floor sweeps
10 leg swings/leg (front and back)
1 set:
10 in-place inchworms (no push-up)
10 seated leg raises
10 alternating plank reach throughs
10 seated leg raises
1 set:
:20 hang from pull-up bar
10 good mornings pvc-or -band
:10 hanging L-sit hold (both legs bent)
10 staggered stance good mornings
:10 hanging L-sit hold (one leg straight and one leg bent)
10 sumo stance good mornings
:10 hanging L-sit hold (both legs straight)