February 2nd – Tuesdays WOD

DAY TWO/ Tuesday’s WOD:
Warm-up:
2 Rounds:
Row 200 M
10 Air Squats
5 Burpees

Mobility & Dynamics:
Trainers Standard

Skill:
Kettlebell Turkish Get-ups/ EMOM 8:
R x1/ L x 1 (each minute)
*pick light weight

WOD/ SPRINT/ WG:
CAT ONE:
21-15-9 reps for time of:
275/190-lb. deadlifts
Strict ring dips

CAT TWO:
21-15-9 reps for time of:
255/180-lb. deadlifts
Strict ring dips

CAT THREE:
21-15-9 reps for time of:
205-lb./145-lb.* deadlifts
12-9-6
Strict ring dips

The weight on the deadlift has been decreased to ensure proper mechanics and keep the intensity high. The reps on the dips have been decreased to ensure there is exposure to the strict dip and the intensity is kept high. Work to get a minimum of 3 reps of dips unbroken throughout the workout or alternate between strict and kipping dips.

CAT FOUR:
15-12-9 reps for time of:
135-lb./95-lb.* deadlifts
Strict ring dips, banded

The weight and reps of the deadlift is decreased to ensure proper mechanics. Keep the spine neutral throughout the entire lift. During the dips choose a band that allows all 15 reps to be completed unbroken, but still challenging.

After-Party:
Foam Roll everything! Especially those legs!! Smash them with that roller!!