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OUR BLOG

Mon.3.20.17

By CoachBo | In WOD | on March 19, 2017

Warmup:  ROM, dynamic stretches, 10 one-legged RDL, 15 press with PVC, 20 Kip Swings, 500m row

WOD:  Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:

55 deadlifts, 135/95
55 wall-ball shots, 20/10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

Strength:  Back Squat, deload

Work: 5 x 3 @ 65% 1RM, with 60 – 90 seconds rest between sets

Focus on DEPTH and TEMPO 20×1

Cooldown:  10 x banded pass-thru’s; 10 x hip circles; 2:00 lacrosse ball work on shoulders

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