WOD 022017

WOD 022017

WOD 022017
Weightlifting
Suitcase Deadlift (3×10 increasing weight)
45 second rest between sets. No rest between sides.
Unilateral KB OHS (5×5 no rest between sides)
OHS w/ KB
Stay light here
Romanian DL (3×10 @ increasing weight)
Set up a rack where the bar rests slightly below hip height. At the start, the bar should be resting against the thighs, and for the descent you want to sit the hips back allowing the torso to drop down. The knees will bend slightly but the shins remain vertical throughout – the bar should continue to drag along the thighs the entire time. During the negative, you want to maintain a slight arch and tension in your low back. This tilts the pelvis anteriorly and puts a greater stretch on the hamstrings. However, the lumbar extension and anterior pelvic tilt should be slight and not excessive. Moreover, do not allow the lumbar spine to round or the shoulders to be protracted during the RDL. Keep the chest up and the shoulders back.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#