WOD – Wed, Dec 14
Warm-up
Deadlift (E3MOM
1×3 80%
1×2 90%
1×1 100% finding new 1 RM
1×1 100%
1×1 100%)
1×3 80%
1×2 90%
1×1 100% finding new 1 RM
1×1 100%
1×1 100%)
SPECIFIC WARMUP
2sets:
5 DB box step-ups
5 DB deadlifts
50-ft. DB farmers carry
– Rest 1:00 between sets.
221214 (AMRAP – Rounds and Reps)
RX
AMRAP 10:
12 DB box step-ups (25/35 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
(Bad weather sub 5/6 cal bike-row)
INTERMEDIATE
AMRAP 10:
12 DB box step-ups (15/25 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
BEGINNER
AMRAP 10:
12 box step-ups (12/20 in)
12 DB deadlifts (10/15 lb)
100-ft DB farmers carry
<h3>INTENDED STIMULUS</h3><ul><li>4-5+ rounds.</li><li>Quick light sprint of a workout after yesterday’s squat cleans.</li><li>Loading should allow for unbroken reps and a quick pace on the farmers carry.</li></ul>
FINISHER (Checkmark)
Accumulate:
50 DB push-up + renegade rows
– One rep = 1 push-up + 1 renegade row.
Cool Down
2 sets:
:30 pigeon stretch/leg
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
1:00 bike, row, or skierg
10 alternating Samson stretches
10 alternating scorpion stretches
10 inch-worms (no push-ups)
1 set:
1:00 bike, row, or skierg
20 alternating lunges
10 staggered stance good mornings/leg
20 sit-ups
1 set:
1:00 bike, row, or skierg
10 alternating box step-ups
10 alternating Cossack squats
10 tuck jumps
LOADING UP TO 70%
2-3sets:
3 deadlifts