Monday, October 6 - Saturday, October 11
Monday, October 6
Warm-up: 8-6-4 push jerk + deadlift (light) + alt Cossack squat + alt hamstring scoop + scorpion stretch/side + thread the needle w/ thoracic extension/side
Strength:
Every :90 x10 (15:00) -
5-5-4-4-3-3-2-2-1-1
Push jerk (start light and build to challenging single if able)
WOD:
For time -
25 deadlift
25 calorie row, bike, or ski
25 deadlift
25 calorie row, bike, or ski
25 deadlift
*Suggested deadlift weight = 155/105 or 125/85 or 95/65
Accessory:
Tabata Copenhagen plank (4 rounds/side)
https://youtu.be/JGS8ZWHFO2Y?si=ytZ2CEMW7sY_FDMX
Tuesday, October 7
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 kip swing + 5 inch worm w/ push-up + 10 med ball thoracic opener + 5/side thoracic reach from runners lunge
Strength:
In 12:00, complete 4 rounds of the following (:90 rest between rounds) -
10 back squat (RPE 6, 7, 8, 8.5 respectively)
WOD:
Every 2:00 x3 (18:00) -
0:00-2:00 - 400 meter run (scale to 200)
2:00-4:00 - 20 burpees, up downs, or hand release push-up
4:00-6:00 - 10 bar muscle-up or 20 pull-up
*Scale reps as needed to assure :30 rest after each movement
Accessory:
Accumulate 50-75 GHD hip extension (rest as needed)