FRIDAY WOD

Build self discipline and set milestones for when to treat yourself, and don’t forget to reevaluate your habits that you are introducing into your routine. Sometimes we can bite off more than we can chew, and sometimes we realise that they are not actually benefitting OUR lives as we thought they would, and thats okay.

A

Specific Warm Up

MODERATE WEIGHT ON THE BAR

10 Deadlifts

-COACH: Pull the “slack” out of the bar THEN deadlift

-COACH: Neutral Spine

WORKOUT WEIGHT

5 Deadlifts

STRICT HANDSTAND PUSH-UPS/ DUMBBELL STRICT PRESS

0:10 Hold

Handstand

Overhead Dumbbell Hold

-COACH: Neutral Spine

0:03 Eccentric (slow on the way down)

3 Eccentric Handstand Push-Ups

3 Eccentric Dumbbell Strict Press

-COACH: Ribs down & neutral spine

3 Strict Handstand Push-Ups or Dumbbell Strict Press

-Encourage athletes to stack up AbMats if needed

PRACTICE ROUND

7 Calorie Row

6 Deadlifts

5 Strict Handstand Push-ups/ Double Dumbbell Strict Press

4 Box Jumps

B

YES MA’AM

PART 1 [0:00]:

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Double Dumbbell Strict Press

9 Box Jumps (30″/24″)

[Barbell Kilos = 102.5/70]

[Dumbbell Kilos = 22.5/15]

*Score = Time it takes to complete the workout

PART 2 [until the 22:00]: Build to A Heavy 3 Deadlift