Monday, December 9 2024

Tempo Deadlifts E3MOM

5 Sets X 3-6 Reps @ 50-75%

**1sec Explode up -2sec Hold/Isometric Squeeze -3sec Down -2sec Reset**

Team WOD

18min AMRAP:

P1 – 12 Deadlifts / P2 – Deadlift Hold

6 Synchronized Over the Bar Burpees

P2 – 12 Deadlifts / P1 – Deadlift Hold

6 Synchronized Over the Bar Burpees

P1 – 12 WallBall Shots / P2 – Wallball Goblet Hold

P2 – 12 WallBall Shots / P1 – Wallball Goblet Hold

24 Partner Passing WallBall Sit-Ups

Deadlifts = 185/125 RX+225/155 MRX 155/105

Wallballs = 20/14lbs to 10/9′ RX+11/10′ MRX20/10 to 9′

Core Development & Stretching

2×12 Hip Extension to Glute Ham Raise

2x30sec Butterfly Stretch

2×12 Kettlebell/Wallball Russian Twists

2x30sec Straddle Stretch

2×12 Reverse Hypers

2x30sec Chinese Splits Hold

2×12 Dumbbell/Kettlebell Pullovers or 2x12cal Ski Erg

2x30sec Couch Stretch Hold (each leg)