Warm up:
Warmy
Suicide
10 barbell rows
10 K2E push ups
Down side step, back karaoke
Down hamstring stretch, back lunge twist
5 broad jumps
Calf stretch
Weightlifting:
Deadlift – 3×3 @~70% of 1RM
Xfit WOD:
50,40,30,20 of;
Goblet squats (53/35)
**Split up the reps between you and your partner however you please but a plate push is required for every “rest.” For example, if partner 1 stops his/her rep count at 30 (when 50 is Rx’d) he/she must complete 1 plate push (baseline to baseline, with Rx’d weight resting on plate) before partner 2 can go. If the Rx’d rep count is completed (unbroken) then only 1 plate push (as opposed to 2 or more) is required before partners switch.**
Finish with (8 total) farmer walks (goblet or dumbbell weight used for squats). Partner 1 walks to baseline, drops weight then partner 2 picks up weight and walks back. Each partner will farmer walk with weight 4 times (2 right arm, 2 left arm).
“Rest” is defined by setting weight down, stopping more than 1 second. A brief pause is allowed between reps but anything more…start pushing your plate.
Pull up work;
16,10,9,9,8
No comments yet.