WOD

Saturday, May 30th 2020

Warm-up
A. General

3 rounds
30s seconds Jumping jacks
15s/15s Side lying Clam raise
30s Bird dog (Hold every rep for 5 seconds)

B. Mobility
Band/towel/belt- overhead lat stretch
30s/side

C. Specific
E(30s)MOM x 3
1- 10 Glute bridge with squeeze
2- Hand Plank to pike, hold for 5s in each position

Metcon
Metcon (Time)
12-9-6-9-12
Deadlift @315/225
Burpees facing bar

Team Version

You go, i go: Round for round

12-9-6-9-12
Deadlift @315/225
Burpees facing bar

DEKA AT HOME Partial

24-18-12-18-24 Deadlift @ Heavy
12-9-6-9-12 Burpees facing bar

DEKA AT HOME Zoom

10 rounds
5 Deadlift @ Heavy/ Weighted RDL + reach (reps/side)
10 Burpees facing bar / Burpees facing object

Rest 1:1

Team Version
You go, i go: Round for round

10 rounds
5 Deadlift @ Heavy/ Weighted RDL + reach (reps/side)
10 Burpees facing bar / Burpees facing object

Accessory
Metcon
Hip Airplane
3 x 8/side

Rest as needed between sets