Wednesday 3.20.19

ACTIVATION:

500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
3 Inchworms

1 Minute Each Station (low intensity):
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats – Video
Suitcase Deadlifts (changing sides at 30s)- Video
Cossack Squats – Video

WOD:

“Wednesday Primer”
3 Rounds, Not for Score:
1:00 Row + 18 Russian Twists
1:00 Bike + 7 CTB Pull-Ups
1:00 Row + 18 Russian Twists
1:00 Bike + 7-12 Deadlifts (225/155)

Stimulus wise, we are looking for a loading that we are very confident we could cycle for 21+ repetitions on any given movement here. Light load, and focused on technique. The CTB pull-ups do not need to be completed unbroken, but we want to choose an appropriate repetition scheme that will allow us to a chance to practice the movement, but not break us down and hurt our abilities on the pull-up bar on Friday should they appear.