New programming continues!
Back to strength Wednesdays! :)
ANTI-EXTENSION & ROTATION WORK:
2 sets for QUALITY:
- Barbell Rollouts - 2 sets of 6-10 reps... REMEMBER NO LOWER BACK MOVEMENT!
- Band Walk Outs - Use a small red or blue band - 2 set of 3-5 steps & walk back under control
10 total minutes
1 Snatch Grip Deadlift (Outside the rings on the barbell)
2 Sumo Stance Deadlifts (Feet Wide & Hands Inside Knees)
3 Deadlifts (Regular stance, regular grip
* 5 Total Sets for MAX LOAD, but you CAN NOT switch grip or hook grip on any of these reps, even when it gets heavy...
DROP EVERY REP & RESET YOURSELF EACH TIME & BELT UP THE LAST FEW SETS!
15-20 minutes for this one...
Every minute on the minute for FIVE MINUTES perform 5-10 Toes 2 Bar then with the time remaining in each minute perform as many Double Unders as possible...
Pick a T2B number that you can complete in under 20 seconds or less...
Your score for the WOD is your TOTAL double under reps that you complete in the five minutes...
IF YOU CAN'T DOUBLE UNDER, then we still want you to attempt the and see how you do, but pick a Knee Raise OR Toes 2 Bar number that's a little lower so you have more time to practice during the minute...
POST YOUR BEST WEIGHT & TOTAL DOUBLE UNDERS FOR THE WORKOUT TO COMMENTS