20201112

Warmup:

400M Jog

10 Kickers per leg

10 Cherry Pickers

10 Bow2Bends

10 Pushup2downward dog

10 Iron Crosses

10 Scorpions

On rig:

5 Scap Pull ups

5 Kip Swings

3 Strict Pull ups

5 Kipping Pull ups or ring rows

2X10 Empty bar RDLs

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength.  Our fourth go around of Deadlifts this cycle.  SO, we want to hit a heavy 5 rep, 4-rep, triple, double, and single.  Heavy single CAN be your shot at a new 1RM, or go for a heavy single for the day, up to you.  Also, the next time we deadlift, it will be a re-test of our 5X5.  As always, keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.  For set-up procedures, watch this vid.

WOD:

AMRAP 12:

3 Calorie Row

3 Pull Ups

6 Calorie Row

6 Pull Ups

9 Calorie Row

9 Pull Ups

….

Climb by (3) reps per round

 

If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

This ascending ladder AMRAP will get spicy pretty quick.  Try to hold off on the urge to sprint the first couple of rounds.  Keep a steady pace, and keep rest to a minimum.

 

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

If doing SDHP, bar weight -> 75/55 -> as needed

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Iron Cross Hold – 1 Min per side

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