DELOAD WEEK! / “13.5 PREP” WOD 1/10/21
This will be our 1st “deload” week of our Open Prep Cycle. I waited until week 5 due to the holidays. In addition, there will be an extra deload week in this cycle due to open starting a month later then originally stated. I know many of you are feeling extra sore and tired, which is exactly why we “deload”. This way we can recover and work more efficiently towards our goals. Take it easy this week and pay extra to your diet and hydration. Just focus on moving efficiently. See you in the gym!
Fitness – Strength – Community
WARM UP:
400 M. Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
3 Sets
7 Rope Pull Up’s
8 Banded Bent Over Row
8 DB Strict Press
LIFT:
Front Squats
5 x 4 @65%
WOD:
“13.5 PREP”
EMOM 12
ODD: 9 Thrusters (100/70)
EVEN: 9 C2B Pull Ups
*Score = Total Rounds RX’d
FIT
SKILL:
3 Sets
5 Pull Up Negatives
8 Banded Bent Over Row
8 DB Strict Press
LIFT:
Front Squats
5 x 4 @65%
WOD:
EMOM 12
ODD: 12 Wall Ball (20/14)
EVEN: 12/10 Cal. Assault Bike
*Score = Total Rounds RX’d
AT HOME
SKILL:
3 Sets
20 Hollow Rocks
8 Bent Over Row
8 Strict Press
LIFT:
Tempo Goblet Squats
4 x 8
*2 Sec. at the top and 2 Sec. at the bottom
**Build with what you got
WOD:
EMOM 12
ODD: 30 Sec. Wall Sit
EVEN: 6 Burpee Broad Jump
*Score = Total Rounds RX’d
