2.11.18

WOD
Deadbeat (Time)
4 Rounds / Time Cap 20 min:
21 Deadlifts 70/50
62 Meters Walking Lunge
9 Strict Pull Ups

62m Walking Lunges = 6x ferðir inni

Sc1:
DL 65/45
WL 5x ferðir
5 Tempo Pull Ups

Sc2:
DL 60/40
WL 4x ferðir
4 Tempo Pull Ups

WOD WARM UP
## Line Drills
Quad Stretch
Straight Leg Kicks
Knee to Chest
Knuckle Drags
Active Samson
Straight Leg Bear Crawl
Side Lunges
Forward Crab Walk
Walking Spidermans
Backwards Crab Walk

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Wrist Stretch – :45 Seconds
## Chest Stretch – 45 Seconds
## Child’s Pose – 45 Seconds

### Movement Prep
Establish Bottom Position
4 Reverse Lunges (In Place)
1x Walking Lunge (yfir sal)

45 Seconds Good Morning
– – – – – – – – – – – – – – – – –
30 Seconds Barbell Hip Hinges (Hip to Knee)
– – – – – – – – – – – – – – – – –
10 Floor Push Downs (Mid-Shin to Knee)
– – – – – – – – – – – – – – – – –
5 Deadlifts
– – – – – – – – – – – – – – – – –
Build to Lighter Weight

10 Scap Pull Ups
3 Tempo Pull Ups + 5 sec hold + 3 sec down
1-3 Strict Pull Ups / Tempo Pull Ups

## 1 Round
6 Deadlifts
4 Walking Lunges (2 Each Leg)
2 Strict Pull Ups

– – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – –

## 1 Round
6 Deadlifts
4 Walking Lunges (2 Each Leg)
2 Strict Pull Ups

CategoryWOD