Workout of the day
Wednesday, September 13th 2023
WARM UP
WARM UP – plate
3x
100m run
10 plate ground to overhead
5 burpees
MOVEMENT/MOBILITY – PVC, pull up bar, barbell
:30 v-sit
:30 pigeon stretch / side
:30 happy baby stretch / side
10 PVC passthroughs
5 PVC around the worlds / direction
10 palms up PVC OHS
10 scap pull ups
5 strict pull ups
10 kip swings
*grab barbell
10 bent over rows
5 strict press w/ :05 hold at top each rep
10 deadlifts
PRIMER (before metcon) – 135/95 barbell
4 BBJO
6 pull ups
8 DL @ 135/95
STRENGTH
E2M x 6
-Strict Press 8/8/6/6/4/4
-10 DB Renegade Rows
*increase weight from last week
*moderate DB on Rows
METCON
5x
4 BBJO @ 24/20″
8 Deadlifts @ 225/155
right into – after 5x
5x
4 BBJO @ 24/20″
8 Pull ups
NOTES Need to move fast to finish this one. DL and PU need to be unbroken for more rounds than not. Decrease PU to 6 if needed.