WOD – Wednesday 6/7

Longer WOD today so the strength session will simply be devoted to warming up the deadlift and a 10 minute skill session will work on improving your rope climb.

Spend 2 minuets in Z1
Then, 2 rounds
10 good mornings
10 back rack lunges
10 wall balls
:20 hollow hold

Hamstring prep, t-spine mobility and full hip ROM

Warm up the deadlift
Spend the time warming up the movement. The deads will get heavy before this workout is over. Stay in sets of ten while increasing the weight. Stay with a weight that is going to be challenging for the entire 24 min AMRAP.

The rope climb
Let’s spend a little time going over the technique of the movement. For some, it is simply a reminder on proper form. But even for the more experienced athlete, a discussion and demonstration on how your hips are so important and the role they play in the rope climb.

“Box Office”
24 min AMRAP
400m run
10 deadlifts (225/155#)(185/125#)
2 rope climbs

Accessory Work
Pull-up program – Week 10
Max number of sets.
Take the set number that you held last time. If your reps went down each set, use the lowest number, and complete as many sets of that number as you can with a :60 rest between sets.
For example;
Last week, if you did 5/5/3. Then, try to complete as many sets of 3 as you can with a :60 rest between.

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