• Teaching Notes
For right this moment’s different WOD we will probably be tackling a posterior chain centered exercise with the emphasis on the Heavy Deadlifts to begin after which constructing into some larger repetition work with the 21-15-9 triplet of Deadlifts + Bar Going through Burpees + Calorie Row. By focusing within the warm-up on priming the system and activating the stabilizing muscle tissues of the core we’ll enable for higher motion and energy capability within the Deadlift. The aim for the Deadlift right this moment is to work as much as a technical heavy double, whereas leaving some within the tank. The conditioning triplet right this moment will present dose for the posterior chain, so be able to scale athletes because the load shouldn’t exceed 50% of their 1RM. If there are people who strive to take action, they are going to be feeling this one for the remainder of the weekend with the amount and loading mixture.
metcon: “Lifeless on Arrival”
For time:
21 Deadlifts, 225/155 lbs
21 Bar Going through Burpees
21/17 Row Energy
15 Deadlifts, 225/155 lbs
15 Bar Going through Burpees
15/12 Row Energy
9 Deadlifts, 225/155 lbs
9 Bar Going through Burpees
9/7 Row Energy
Equipment:
3 rounds for high quality of:
8 Barbell Good Mornings, decide load
8 L/8 R Single Arm Overhead Cut up Squats, decide load
25 Banded Hip Thrusts
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