Wednesday 5.6.20

by Spearfishyoga

Someone texted us and said it was Phoebe’s birthday… Happy Birthday Phoebe!! 🎁 🎂

GROUP PREP

3 min cardio

2 Rounds:

30 World’s Greatest

15 Glute Bridges

30 Seconds Cossack Squats

15 Shoulder Taps

Barbell Warmup

STRENGTH

Deadlift

3 sets of 5

*use these sets to warm up for the WOD and find your workout weight. Feel free to go a little heavier, if you’d like.

WOD

For Time:

400 Meter Run

9-12-15:

Deadlfts (205/145)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlfts (205/145)

Lateral Barbell Burpees

400 Meter Run

STIMULUS

• This should take around 15-22 minutes to complete

DEADLIFT

• Choose a moderate deadlift weight that you are capable of completing for 25+ reps unbroken when fresh

• Within the workout, you should be able to complete each round in no more than 3 sets

LATERAL BARBELL BURPEES

• You can jump up or step up out of the burpee

• Jump over the bar with two feet

• There is no need to stand to full extension when jumping over the bar

MOBILITY

Banded Hamstring Stretch

Banded Shoulder Distraction

Pigeon Pose