150823 Sunday – “Gangplank”

Mobility: Hip Mobility

Skill Practice Warm Up: Spend 10 minutes working up to a challenging axle, or ‘towel’ deadlift.  Plan on hitting your ‘near max’ for at least 2-3 singles.

Strength: None.

Metabolic Conditioning: “Gangplank” – 15 minute AMRAP

15 deadlifts (Performance: 275lbs , Athletic*: 185lbs, Health: 135lbs – or you can use approximately 60% of your max deadlift)

then max rounds of:

500m row

12 toes-to-bar

12 push ups

Scaling Guide:  2 – 5 rounds

Log your results online by clicking here.

Compare to: 2014 – 08 – 23

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Take your time on the deadlifts and keep your form on point, do singles if needed. After that you can turn up the intensity for the row/t2b/pu amrap. Only 1 round of deadlifts (on a regular bar). Make sure you are driving hard with your legs through every row stroke.

Optional ‘Cash Out’: None.

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