WOD

Thursday, February 6th

02/05/2020

WARMUP:

 

1 ROUND:

 

9 Plate Deadlift

 

7 Up-Downs

 

5 Bootstrap + Inchworm

 

then

 

1 ROUND:

 

9 Plate Press

 

7 Plate G2O

 

5 Burpees

 

then

 

1 ROUND:

 

7 BB Good Mornings

 

7 Behind Neck Strict Press

 

7 Burpee to Plate

 

Then

BB Prep: 5 reps of the segmented deadlift. 

 

Then

 

5 DL w/o pause

Then, add light weight & repeat 

 

then

Strict Press 5 reps 

 

STRENGTH/SKILL WORK: 30 MINUTES TOTAL

 

Part 1: 3-3-3-3 Double-Overhand "Quiet" Deadlift

 

Goal is to lower the bar slowly back down and not make a sound with the weights!

 

REST AS NEEDED

 

Then

 

Part 2: 5-5-5-5 Tempo Strict Press (1111)

 

(Score is Weight)

 

 

 

 

 

WORKOUT: 

 

3 ROUNDS FOR TIME:

 

25 Plate Ground to OH (45/25)

 

10 Burpees to Plate

 

5:00 TIME CAP

 

(Score is Time)