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WEDNESDAY 20210210

Warm-up

10 Banded Passthru
10 Banded Pull-aparts
10 Banded Good Mornings
10 Banded Side Steps/side (Band Around Feet)
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
10 Scorpions

2 Rounds w/Moderate DB:
5 Strict Press/arm
5 SL Crossbody RDL/leg
5 Goblet Reverse Lunges/leg


Strength and Skill

Every 2:00 for 12:00 (6 sets):
Deadlift x 3 Reps w/:02 Eccentric*

* Lower the bar with control on a :02 count–start somewhere around 70% and build to a challenging but technical set of 3 with the prescribed tempo for today.

FITNESS 20210210

4 Rounds For Time with a 16 Minute Cap:
20 Russian Kettlebell Swings (44-53/26-35#)
15 Shoulder Press (65/45#) [Strict]
10 Burpees

Scoring: Time


PERFORMANCE 20210210

4 Rounds For Time with a 16 Minute Cap:
20 Russian Kettlebell Swings (70/53#)
15 Shoulder Press (95/65#) [Strict]
10 Bar-facing Burpees*

* This is a movement often programmed in the Open–practice the footwork and cadence required to be perpendicular to the bar.

Scoring: Time

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