Sunday March 19th 2017

 In DAILY WOD BLOG, Workout of the Day, Workout of the Day

Dynamic Warmup & Mobility:  Minute 0 – 15

  • Coaches’ Choice Group Dynamic Warm Up

Strength: Minute 16 – 30

Deadlift Accessory work:

This week, we will be taking a break from our Deadlifts and work on developing some Strength in the Posterior Chain through some smaller more isolated exercises. Our upcoming Deadlifts will fall on Thursdays for the next 3 weeks, then we will have another break with a circuit of Accessory movements.

  • 3 Superset Cycle
    • 10 RDLs 20 – 30% of Deadlift Max
    • 15 – 20  Glute Bridges or Single Leg Glute Bridges.
    • 20 – 30 Seconds Static Super Man Hold or Isometric GHD Back Extension.

Workout: Minute 31 – 50

“Annie”

For time 50-40-30-20-10

  • Double Unders (Singles with a Double under attempt every 20 reps)
  • Abmat Sit ups

If you are one of those that gets a raspberry from high volume sit ups, use an extra mat to protect your butt.

Scale up with GHD Sit ups 25/20/15/10/5. Do not attempt to complete all the reps unless you have been doing GHD sit ups consistently.

Cool Down: Minute 51 – 60

Stretch – Calves, Hamstrings & Hip Flexors


Diablo F!T: Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

  • Bike
  • Double Unders
  • Sit Ups
  • Plank

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