Wednesday September 21st

Wednesday 9/21
Warm Up
Run 200 M
2 Steady Rounds
20 S-Arm Russian KB Swing
10 Dead Bugs
:30 Dead Hang from Pull Up Bar
:10 Strength
Build to a smooth Deadlift single @ 80%
Why is this next part light?? Because we will try for a one rep max next week!!!
EMOM 10 Minutes
2 Deadlifts @ 60% 1RM
All reps are performed as “singles”. Deadlift
to standing, return the bar to the ground
under control, and then release your grip on
the bar before beginning the next rep.

:45 WOD
Choose one of the following and perform as
an E2MOM Capacity building session.
Every 2 Minutes for 5 Sets, perform 1
smooth set of:

  • Strict Banded Pull Ups (10-15 reps)
  • Push Ups (10-25 reps)
  • Ab mat or GHD Sit Ups (10-25 reps)
  • 1:00 Weakest Machine
    Athletes wishing to perform higher skill
    movements such as muscle ups or kipping
    variations must consult with a coach first.
    :55 Cool Down
    Childs Pose