Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push-ups
10 pull-ups
Core: Lateral Pallof Press
3 x 30 sec hold/side
WOD
12 Min Cap
Deadlift (225#)
BW Row w/ feet elevated
An example rep round scheme is as follows up to round 10: (deadlift-bw row) 1-1, 2-3, 3-5, 4-7, 5-9, 6-11, 7-13, 8-15, 9-17, 10-19
500m row
2 rounds
5 deck squats + stretch
10 push-ups
10 pull-ups
Core: Lateral Pallof Press
3 x 30 sec hold/side
WOD
12 Min Cap
Deadlift (225#)
BW Row w/ feet elevated
An example rep round scheme is as follows up to round 10: (deadlift-bw row) 1-1, 2-3, 3-5, 4-7, 5-9, 6-11, 7-13, 8-15, 9-17, 10-19
Jer: 9 complete rounds as rx'd
ReplyDeleteElyse: 95# deadlifts and feet-on-ground rows, about 8+ some DLs
Max: 185# DL, 7 rounds + 6 DL