WEDNESDAY, OCTOBER 10TH 2018

Home / WOD / WEDNESDAY, OCTOBER 10TH 2018
Ryan Barlow | October 9, 2018 | no comments |

WEIGHTLIFTING (FOR WEIGHT)

A) Front Squat (20 min. Window)

Try to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your Single Leg Deadlifts (block B).

B) Single Leg Deadlift
– 5 Reps per leg
– Back foot elevated on a 12-20″ block
– Keep distance between feet enough where your shins are still vertical and you feel it in your hamstrings and glutes.
– Coach will demonstrate movement prior to workout.

These movements are designed to be performed as a superset, meaning there is no rest in between movements.

Rest approximately 90sec after each superset.

Using the Train Heroic App, input your heaviest Front Squat into part A and your heaviest Single Leg Deadlift into part B for today’s WOD.

C) METCON (FOR REPS)

AMRAP15:

21 Wall Balls (20/14)
15/12 Cal Row
9 Deadlifts (225/155)

S1/MRx: DL (185/125)
S2/MS: WB (14/10), DL (135/85)

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