Wednesday, September 06, 2017

2017-09-07 WOD

Another way of doing those BANDED speed deadlifts in case you can't set up the pins (like when an entire class is using the pull up rig), or if you don't have any! Want more tension? Use a heavier band. Want band tension earlier in the lift? Put the bands on the outside of the plates! Go Erika!


Batman Cycle Week 10

Speed Deadlift
...8x3 (60% + light band)
Post load.


5 rounds for max reps: [RX]
...1 minute Row (calories)
...1 minute HSPU
Rest 30 seconds between movements and rounds. Post total reps.


COMPETITORS

"Aerobic Capacity WOD:
...Aerobic Capacity Recovery Day"


Speed Deadlift
...8x3 (60% + light band)
Post load.


"Penguin"
30-20-10 reps for time of:
...Toes to Bar
...Overhead Squats (135/95#)
...100m Farmer Carry (70/53#)
Post time.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
Rest 30 seconds between attempts.


5 rounds for max reps: [Comp]
...1 minute Row (calories)
...1 minute HSPU*
Rest 30 seconds between movements and rounds. Increase deficit by 1" every round. Post total reps.

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