20190918

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.  Last time hitting good ol’ fashioned deadlifts before we re-test out 5X5.  This week is more about muscular endurance with each set being higher reps than we have hit before.  Still want to increase weight each set

WOD:

Teams of Two

For Time:

20 Team Tire Flips

40 Wall Balls (20/14) *

15 Team Tire Flips

30 Wall Balls

10 Team Tire Flips

20 Wall Balls

5 Team Tire Flips

10 Wall Balls

 

*For Wall Balls, one partner working at a time.  Reps split however you want.

Video courtesy of CrossFit HQ.  For the tire flips, you can either do them outside, or bring the tire in (would prefer outside as to not take up the whole gym).  Make sure you and your partner lift up at the same time to keep the tire even.

 

Scaling Options:

Tire Flips -> Team of 3 (just increase the WB to 60/45/30/15 respectively) -> Use lighter tire

Med ball weight -> 14/10 -> As needed

Cool Down:

Back extensions on GHD – 3×15

 

Pigeon Pose – 2 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s