Gymnastics/Weightlifting Conditioning, Short-Mid Duration
Regionals 2017 WOD 4:
60’ handstand walk
10 toes to bar
10 kettlebell deadlifts
Kettlebell Deadlift: SC=2 heavy DB or KB, RX=2x53/2x35, RX+=2x70/2x44
Weightlifting Strength Development Progressive Series- Week 5 of 12
Conventional or Sumo Deadlift:
Set 1: 5 x 62%
Set 2: 5 x 71%
Set 3: ME x 81%
After-Hour Accessory Agility/Pulling Strength Exercise
Agility: Set up cones and do a complex direction-change circuit
Strength: Pull-up negatives, with or without false grip: accumulate 20
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Get a light band for the warm up; wear wrist wraps.