WOD: September 26th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Banded pull aparts x40
Wall Rollouts x20
Walking Lunges 50′
V-Ups x10
Supermans x10
Push Ups x10
Lat Activations x10

Strength Warm-Up (Empty Barbell)
10 Good Mornings
10 Barbell Rows
10 Deadlifts

WOD Prep (Movement Standards)
Wallballs
T2B, Modified T2B or Knee Raises

Deadlift 3-3-3-2-2-2-1-1-1

Deadlift for load:
#1: 3 reps @ 82%
#2: 3 reps @ 82%
#3: 3 reps @ 82%
#4: 2 reps @ 87%
#5: 2 reps @ 87%
#6: 2 reps @ 87%
#7: 1 rep @ 92%
#8: 1 rep @ 92%
#9: 1 rep @ 92%

WOD

Fitness
Stamina Conditioning
For Time:
100 Wallballs (10#)

*Every Minute on the Minute – 6 Modified Toes to Bar or Knee Raises

Scaled
Stamina Conditioning
For Time:
100 Wallballs (14/10)

*Every Minute on the Minute – 6 Modified Toes to Bar

RX
Stamina Conditioning
For Time:
100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar

Bodybuilding/Conditioning/ROMWOD

1.
Not for time:
50 banded hamstring curls
Then, accumulate 3 mins L Sit Parallette Holds

2.
Body Armor
3×12 – Dumbbell Bench Press
3×10 – Weighted Alternating Pistols
3×8 – Weighted Strict Ring Dips
3×6 – Weighted Pull-ups

3.
ROMWOD