We’ll miss you, Andy. Stay safe and healthy. See you in November.
Who hasn’t signed up for the Open, what’s your excuse?
Click here to sign up for the Battle of the Sexes!
Warm-up
Sign into Wodify and then spend 2 minutes in z1.
Then, 3 rounds for quality
10 push-ups
10 air squats
10 KB SDLHP
:30 bar hang
Mobility
Hamstring stretch on rig
Banded shoulder stretch
Strength
A. Sumo deadlift – 5×3; across
B. Weighted pull-ups – 5×2; AHAP
The set-up is key for both exercises. It is easy to prioritize set-up when you are using a barbell. Everyone has their process, however, taking that same approach to a gymnastics movement will help in the execution and efficiency of the movement. Remember, the Sumo DL is not only more efficient for developing the hips/posterior chain, but it is a much safer variation.
WOD
“Say Something”
7 min AMRAP
2 deadlifts (225/155#)((185/125#)
15 air squats
*add 2 reps to the deadlift every round
Simple yet rough. What is it they say? Brutally elegant? Make sure you don’t get fooled by the rep count in the beginning. Scale the weight on the bar to a percentage, not to a rep count. Think between 40 and 50% of your 1RM.
Accessory Work
Banded leg curls – two legs together, laying down. Accumulate 100
Banded ab pull-downs – accumulate 100
