Wednesday 11.3.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 KB Deadlift (light)

10 KB Swings

10 KB Goblet Squats

Then..

BB Warmup

STRENGTH

Deadlift

5-3-1-3-5 @ 70-80-90-80-70%

Single Leg RDLs

4×8

WOD

3 min bike for cals

50 Deadlift 225/155

150 Double Unders

25 Front Squats 185/125

3 min bike for cals

*Goal is sub 15 min. 2 Scores: total cals and time. Everyone bikes! Start in waves as needed.

Deadlift weight should be something you can cycle generally quickly and in some what larger sets. Think of the same weight you use for “Diane” if you have done that before. Pick your weight for the front squats to be finished within 3-4 sets or so. Push the pace on that last bike!

NOT OPTIONAL POST WOD

Mandatory!

Foam roll: back and quads and calves