8/9 WOD
Aug 8, 2023
1 min read
10 Rounds
Burpees
30s work / 30s rest
Then
Deadlift
2 x 12 @ 30% 1 Rep Max
5 x 12 @ 50% 1 Rep Max
1 x 15 @ 60% 1 Rep Max
Band Assisted Pull-ups
4x15
*Work these inbetween your Deadlift sets
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See AllFocus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front
Partner Warm-Up — 2 rounds: 200m run together 10 air squats 8 inchworms 10 light KB deadlifts This is you go / I go, but the movement changes every 7 minutes. ROUND 1 — 7:00min Partner A: 8/6 Cal Ski
Warm-Up — 2 rounds: 8 90/90 switches 6 thoracic rotations/side 8 KB halos/ each direction 8 Cossack shifts( use rig ) 6 shin-box get-ups total Strength — 16 min 4 Quality Rounds A. KB Goblet Cyclist S
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