Mobility at 5:30 pm tonight and Barbell Club at 6:30 pm tonight!
We still need plenty of judges and athletes for this weekend! Please reach out if you can help!
We have been doing plenty of GHD skill work so today we introduce them into an actual WOD, please use caution if you have not done many of these before. We will start this in heats so everyone has their own set up for the GHD. It should be a sprint! While one group is going through the GHD WOD you can take this time to set up your deadlift weight and warm up for the second piece.
WOD
25 GHD Sit ups
50 Double Unders
2 Rounds
rest….then….
Odd minutes 3 Heavy Deadlifts (You choose the load)
Even Minutes Max Pull ups
-For a Total of 14 minutes-
Score total deadlift weight and total pull ups
Mike D flying high on his box jumps!
Barbell Club WOD
Skill
Pistols
Warm up for deadlift
Max DB Snatch Right Hand (50/30)
Max DB Snatch Left Hand (50/30)
Then….
Deadlifts
10-1-20-1-30
Competitors WOD
Rest