Friday, October 2
WOD
Happy Birthday, Andrew Radcliffe!
Warm-up:
200m run
4 Inchworm lunges
5 Up down dogs
8 Bootstrappers
10 Top down deadlifts
8 Supermans
8 Glute bridges
6 Floor presses
6 Renegade rows
6 DB step-ups
WOD:
A) Deadlift
4-3-2-4-3-2
Recommended percentages:
80-84-87-84-87-90
20 minutes for all 6 sets.
B) 9 minute AMRAP:
10 DB Floor presses
10 DB Renegade rows
10 DB step-ups (20/18″)
Load=
Rx-50/35#
Scale I- 35/25#
Scale II- 25/15#
Scale III- 15/10#
Mobility:
:30 Happy baby
:30 Lying knee twist
:30 Twisted cross
