Wednesday January 13th WOD

Warm up:  Partner 2k row, switch every 250m
-Followed by PVC work and Banded glute/ham activation

Strength:  Deadlift

LV A. Conditioning:  4 rounds for time
-500m row
-5 Deadlifts 255/165
-10 Push ups
-15 Toes to bar

LV B. Conditioning:  1,000m row for time
-Rest 3 minutes then perform 3 rounds of:
-5 Deadlifts 225/135, 185/115lbs
-10 Push ups
-10 Toes to bar (sub hanging knee, no kip)

LV B. Conditioning:  500m row for time
-Rest 2 minutes then perform 3 rounds for time
-5 Deadlifts 155/95, 135/85
-10 Push ups on the knees 155/95, 135/85
-15 Hanging knees (no kip)

PUSH UPS:  A little something to consider!
What is a good, honest push-up? An honest push-up moves from full extension to a point of maximum depth without “reaching” for the ground or breaking the body’s rigid posture and then returning to full extension.

Common Faults:
-The Worm/Sag: Dropping the stomach in an attempt to reach the ground
-The Pike: Sticking your butt up in the air
-The Pause: Coming to a stop on the ground
-The Bounce: Self-explanatory

Nick ProhaskaComment