Wednesday, February 12
WOD
Warm-up:
10 Bootstrapper
16 Single-leg glute bridge
10 PVC passthrough
10 Tuck-up
10 Superman
10 Top down deadlift
5 Lat pull
5 Knee raise
4 Alternating T2B/knee raise
4 Up down dog
2 BMU or 4-5 Ring dip or 6-7 HRPU
Warm-up Deadlift
WOD:
A) FT:
21-15-9
Deadlift (Rx-255/175, Scale I-205/145, Scale II-165/115, Scale III-125/85, no more than 70% of 1RM)
Bar-facing burpee (Scale reps to 14-10-6)
*10 minute cap.
B) EMOM x 8
Odd: 2-5 MU or 6-15 Dip (scale to HRPU)
Even: 10-18 T2B (knee raise)
Mobility:
1:00 Foam roll back
:30 Child’s pose
:30 Puppy dog
1:00 Forward fold
