Home WOD - Mo 08.02.21

Aktualisiert: Feb 10

Warmup

5 min any monostructural activity

-Then-

2 Rounds not for time

10 Glute bridge (5 each leg)

10 Box jump 24/20

10 V-Up

10 good morning

30s Seated hamstring stretch



Workout Notes

Repetitions: Medium

Loading: Heavy

Goal Times: 2:30 – 6 min


Workout

5 rounds for time of:

1 Deadlift, 80% 1RM

2 Strict Toes To Bar + Kipping Toes To Bars

3 Dumbbell Front Rack Lunges, 22.5/15kg

4 Deficit Handstand Push-ups


Scale

5 rounds For Time Of:

1 Deadlift, 80% 1RM

2 Strict Hanging Knee Raise + Kipping Hanging Knee Raise OR 4 – V-up

3 Dumbbell Front Rack Lunges, 50/35 lbs

4 Handstand push-ups


Substitutions

Dumbbell Front Rack Lunges –

- Barbell

- Bag front rack lunges


Handstand push-ups –

- seated dumbbell

- standing strict press, pick heavy weight

- any push up variations



Accessory

4 Rounds for quality

5 Barbell bent over row (or dumbbell/bag), pick heavy weight

5 Dumbbell/bag side raise (one arm at a time), pick heavy weight

30 Single leg calf raises, (each leg)

Rest 1 min





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