WOD WOD, March 30, 2022

Wednesday

Warm-up

2 minutes Rowing Running Biking
Over All Body Activation

2 sets:
:30 alternating single-leg toe touches
:30 alternating back-step lunges
:30 inchworm + push-ups
– Rest :30

2 sets:
5 elbow instep + reach/side
10 alternating scorpions
10 barbell RDLs
5 hand-release knee push-ups
5 hand-release push-ups

Deadlift Review and Buildup

Deadlift (4 x 10)

10 unbroken deadlifts (building)
– Rest :30-1:00 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

RX
AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 10:
15 deadlifts (55/75 lb)
15 hand-release push-ups

Metcon

4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups

Athletes can scale to banded pull-ups or ring rows.

Cool Down

2 sets:
1:00 sit and reach
:30 doorway stretch/arm