Health is not valued till sickness comes.-  Thomas Fuller
We WILL miss you DIVAS, but will enjoy you while we have you now!

2 Rds of:

D-  eadlift w/ pipe x10 (DL Skill Progression 30 sec x 3 starting position)
I-   nverted burpee x 5 into plank OR HS
V-  sit Stretch x 60 sec
A-  lternate sh taps in plank x 20
S-  tretch anything that is tight

WOD Brief (15 after)
DL Skill Progression 

9 x 16 Deadlift 062520

Deadlift
On the 0:00 – 5 Reps
On the 2:00 – 4 Reps
On the 4:00 – 3 Reps
On the 6:00 – 2 Reps
On the 8:00 – 1 Rep
On the 10:00 – 1 Rep
On the 12:00 – 1 Rep
On the 14:00 – 1 Rep
On the 16:00 – 1 Rep


Build in weight ONLY as form allows

Seated Athlete: sh abd w/ DB OR DL

Add Score

Dirty 30

30 Box Jumps (24/20)
30 C2B Pull Ups
30 KBS 53/35
30 Front Squats 115/85
30 TTB
30 Push Press 115/85
30 Deadlifts 115/85
30 WB  20/14
30 Burpees
100 Double Unders

L1- step ups, Ring Rows, KBS to eye,FS/WB/Burpees to elevated surface, PP/DL- pipe, TTB- Knee raises sitting from box, Lat Pulldowns
L2- higher 4 plate step ups OR 1-2 plate jumps, RingRows, KBS to OH 10#/5#, FS/PP/DL-35#/pipe /WB 10/6#/ Burpees full range, TTB- leg raise from floor, 100 single
L3- jumps 20in/4 plates, KBS to OH 18/#10#, C2B w/ band OR jumping, KBS to OH 26#/18#, FS/PP/DL- 75#/45#, WB 14/10, Burpees from floor, 300 singles OR 1 min DU practice and 200 singles
L4- As above
Seated Athlete- Monster Rope, Pull Ups, KBS to eye level 5#, sh abd 5#, Lat Pull down w/ banded rings,PP/DL15#, WB 6# to 6ft target, WB Burpees, 300 Split Ropes
Add Score

Squat Stretch Finisher


Hold Bottom of Squat & wt shift x 30
30 Hollow Rock & Back Ext

Then
Frog Stretch x 30 sec
Flamingo x 30 sec
Toes to OH x 30 sec
Wrist Ext in Front Rack x 30 sec

Add Score

Comments

Cara Willbanks

Cara Willbanks 3 months ago / Reply

9 x 16 Deadlift 062520: 115 lbs
Notes: 115 lbs

Phil Haas

Phil Haas 3 months ago / Reply

Dirty 30: 29:01

Phil Haas

Phil Haas 3 months ago / Reply

9 x 16 Deadlift 062520: 315 lbs

Tyler Pickett

Tyler Pickett 3 months ago / Reply

9 x 16 Deadlift 062520: 20 lbs
Notes: 5lb DL 10lb DL 15lb DL 20lb DL

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.