WOD WOD, June 20, 2023

WOD – Tue, Jun 20

Warm Up

3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation

1 set:
:30 mountain climbers
5 scorpions
5 inchworms + 1 push-up/rep
5 KB windmills/arm

1 set:
:30 up-downs
10 Glute bridges
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm

1 set:
:30 lateral burpees over the KB
20 KB swings

SPECIFIC WARMUP

DEADLIFT PROGRESSION BB
Setup
2×5 weight in heels neutral spine lats squeeze
2×5 straight bar path

BUILD-UP

3 sets:
5-8 unbroken deadlifts (building to or above work out lbs)
– Rest 1:00 between sets.

062023 WOD (Time)

For time:
21-15-9:
Deadlifts (155/225 lb)
Lateral burpees over the barbell

INTERMEDIATE

For time:
21-15-9:
Deadlifts (125/185 lb)
Lateral burpees over the barbell

BEGINNER

For time:
21-15-9:
Deadlifts (95/135 lb)
Lateral burpees over the barbell

INTENDED STIMULUS

Twist on Diane that has more of a strict shoulder strength bias.

5:00-10:00, but some may be faster.

Deadlifts in 3 sets or less, presses in 4 sets or less, and 7 burpees /:30.

FINISHER (AMRAP – Reps)

Every 2:00 x 3 sets:
1-10 unbroken strict chin-ups
or
1-10 strict banded or ring rows

Cool Down

3 sets:
:30 child’s pose
:15-:30 Samson stretch/leg