1/10/18 Heavy DL’s and Lots of DU’s

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:::SCHEDULE NOTICE:::

6:00am class on Friday 1/12/18 and Monday 1/15/18 will be moved to 5:30am
Noon class on Wed 1/10 through Monday 1/15 will serve as “open gym” as there will not be a coach on site. The gym will be open and members may show up and go through the class plan written on the whiteboard as per usual as a group. 

Warm Up:

Row 300m
Staggered Stance Good Morning x 10ea
Hip Circles x 5ea
Air Squat x 10
Push-Plank x 12
Inchworm + 2 Push-ups + D.Dog x 3
Supine 9090 x 5ea (lying, bend one knee at 90degrees, let it fall across your body to the floor as you reach the same side arm out to the opposite side)
PVC Good Mornings x 10.
Pigeon Pose Pulses x 10 ea

-Empty Barbell-
7 Good Mornings
7 Backsquats
7 Stiff Leg Deadlifts
7 Deadlifts

Skill, Strength, or Mobility:

EMOTM x 8
Evens) Big set of Unbroken Pull Ups (you pick the #)
-or 10 Bent Over Barbell Rows (heavy)
Odds) Weighted DB Sit-up x 8 reps (heavy DB)

WOD:

12 Minutes to get as far as possible:
2rds:
12 Deadlifts (225/155)
20 DU
2rds
10 Deadlifts (255/175)
30 DU
2rds:
8 Deadlifts (275/195)
40 DU
2rds:
6 Deadlifts (295/205)
50 DU
2rds:
4 Deadlifts (315/215)
60 DU

L2: 1/2 rep double unders.
L3: Single Unders x equal reps

L2 weight:
(185/125)
(215/145)
(235/165)
(255/175)
(275/195)

L3 weight:
(135/85)
(165/105)
(195/125)
(215/145)
(235/165)