Friday January 29, 2021

Warm Up: 2 min bike+2 min row

Then 3x
10 KB RDL
10 KB Swings
10 Goblet Squats
-then Mobility
30s Pigeon each side
30s Lizard each side
30s shoulder smash or lat stretch

Partner Workout: 30 min clock

10, 20, 30
Synchro up downs
Deadlifts 135/95
-into-
10, 20, 30
Synchro Up downs
Hang power Cleans 135/95
-into-
10, 20, 30
Synchro Up downs
Shoulder to overhead 135/95
-into-
10, 20, 30
Synchro Up down
Clean and jerk

T1: scale as needed

T2: as written

T3: 165/115

EXTRA WORK:

Deep Cuts

15 min Clock

Min 1: 10 Barbell rows 115/75

Min 2: 10 Bench Press 115/75

Min 3: max unbroken barbell rows 115/75

Min 4: max unbroken bench press 115/75

Min 5: rest


Dumptruck

3 rounds

Max unbroken Hip extensions

20 farmer step back lunges 50s/35s

Rest 2 min

Thursday, January 28th, 2021 at 10:57 pm / WODS