Day 10: Thursday, February 16

 

Growth only comes through struggle, through stress and discomfort, and expanding your boundaries.

Ben Tormey

PREPARATION:

• 10 Cossack Squats
• 10 Good Mornings
• 5 Inchworms

SKILL/STRENGTH:

• Deadlifts

• Safety Deadlift Bar
• DBell Deadlifts

STRENGTH:

All sets will be done with light weight and concentration on proper form

Weight can be added as long as form stays solid

Alternate between your group

• 1 set of 12 Deadlifts 
• 1 set of 9 Deadlifts
• 1 set of 6 Deadlifts

Met-Con WOD:

“Skills Chipper”:

With a partner, alternate to complete:

• 30 KB Deadbugs
• Run a set of stairs
• 30 Prisoner Squats
• Run a sprint down main hallway
• 30 DBell/KBell Snatches 
• 300m on the Rower
• 30 Jumping Lunges
• Run a lap
• 30 Lat Pulldowns on the cable Station
• length of the Great Hall running backwards
• 30 Russian Twists with 10 Pound plate
• Double leg hops up stairs
• 30 Rubber band resisted Barbell curls

Advertisements