Friday 7.19.19

Friday

Warm Up (15 Minutes):

“Partner Rowling”

This game is played on the rowers.  Each athlete is going to row 5 separate times.  Each time trying to land the rower at every 100m. Alternating partners each 100m, until you hit 1000m. For every meter you go under/over 100 is the number of burpees you have to do.

STRENGTH:

Deadlift (25 Minutes)

10-10-10-3-3-3

*These are all SINGLES!  Meaning guide the bar down from the top each set but then relax and regain tension before you go for the next lift.  You should not stand up or drop the bar between reps.  Do 3 sets of 10 as warm up sets.  The 3rd set of 10 should be at about 65% of your max.  Then add weight and perform a 3×3 at 80% of your max.  The 3×3 should all be done at the same weight.

WOD:

10 Minute AMRAP:

1-2-3-4-5-6-7-8-9-10…

Handstand Push Ups

10 Toes to Bar

*The handstand push ups are a ladder, adding 1 rep each round.  10 Toes to Bar after each set!  Make these HSPU as challenging as possible.  You can do them kipping, strict, deficit, or on parallettes!  If you don’t have HSPU, do Double Dumbbell Strict Press.

Scaling Options:

Toes to Bar to Knees to Chest to V-Ups to Sit Ups

HSPU to Double Dumbbell Strict Press