Workout of the Day: Wednesday, 8.14.13

Molly, at the top of the deadlift – note: there’s no lean back here, and definitely no roundness in the back. If you’re looking for a more definitive image of what I mean check this out, but in the very first “YES” portion, please note that our friend should be keeping his gaze neutral or, said another way, not looking ahead.

DSC_5961

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Gastroc Soleus Stretch, 1 minute per side. Wall Quad Stretch from Spiderman,1 minute per side. Single Leg Squat Hold, 1 minute per side. Complete 3 rounds of: Single Leg Glute Bridge, 5 reps per side. Single Leg Deadlift, 5 reps per side.

CONDITIONING: 

“Rankel” is a hero WOD.

AMRAP in 20 minutes of:

6 Deadlifts (225/155)

7 Burpee Pull-ups

10 American Kettlebell Swings (70/53)

Run 200 meters (to 7-eleven and back)

Sample scores for this one: Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett 7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing). 

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