1/9/14 WOD

We’re back to day 1 of our Virtuosity Cycle: deadlifts.

Warm Up: In addition to the warm up/mobility work the Coach assigns for your class, work towards 5×5 deadlifts at bodyweight. If you were able to get all 5 last time, start adding a set of 5 strict pull ups between your sets of deadlifts. If you did one set, do another, and another until you either cannot get all 5 unbroken, or you complete all 25. If you cannot do strict pull ups yet, do either ring rows or banded pull ups.  As soon as you are able to do all 5 sets with the ring rows, move to the bands. If you are using bands, use a thinner one until you are doing unassisted, strict pull ups.  Once you are able to do all 5 sets of Deadlifts and Pull ups.

Remember that this will take a LONG TIME to get through, and the coaches are here to help you, guide you and lovingly judge you, specifically the quality of your movements.

WOD: “Barbara”

art.barbara.bush_.gi_

5 Rounds for time of

  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 squats
  • Rest exactly 3 minutes.

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