Lots of unique activities going on today… so change your plans and get in here for morning or evening sessions. This session was programmed after 2 TOUGH WODs… so even if you feel tired or a little run down- show up and use today as active rest- just get in some practice on the lifts and sleds.
Single arm deadlift- think through it. Legs in set up position, engaged midline (abs), leaning down into the set up (with just one arm), and standing up with a loaded barbell while counteracting the purposefully unbalanced system. Repeat on the other side. See how heavy you can get on each set.
A hand-over-hand pull on the rope, drawing the sled towards you. Upon arrival, sprint it back out to where it started. Rest as needed between sets (you will need it) and repeat for a total of 3 rounds.
Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Single arm barbell deadlift, 3+3 reps (no dropping)
Spend 15 minutes working up to heaviest sets of 3+3
Post loads to chalkboard/journals
-then-
Three rounds each for max speed of:
Sled pull/sled sprint couplet
Post loads to chalkboard/journals
Wednesday’s 5pm Gymnastics Specialty Session
