Workout of the Day

-Deadlift increasing weight per round
10-6-4-3
As heavy as you can with impeccable form. You are not aiming for a max lift here.This is form practice

then
-Deadlift negative with 6 “real” seconds on descent.
3-3-3
Perform 3 reps without letting go of the bar.
It is fine if you have to lighten the weight from the last set of 3. Please keep perfect form. The weight you can move well here is suggested WOD weight if you have to scale . I suggest using double overhand hook grip (like a clean), and NOT using one hand in reverse grip.
Then 7 min AMRAP

– 40 Double unders
– 4 wall walks (nose to wall)
– 7 Deadlifts (185/135)

**** Saturday 12/26 all group strength and conditioning athletes are invited to join the Warrior class on the Roosevelt high school track at 10 am for a track workout!  *****

Band sprints with a partner
-at least two side shuffles (one each direction)
– 4 accelerations each with the bands

WOD
Push the unweighted (or lightly weighted) sled back and forth along the green mat as far as you can in 20 seconds
-unweighted
-25lbs
-45lbs
-75 lbs
-45 lbs
-25 lbs
-unweighted

Aim to go every 2.5 to 3 minutes

Pause back squat with 3s hold at bottom
4-4-3-3 increase weight each round.
Today should not feel “too” heavy. The focus is on keeping the same range of motion you had in the pause squat while doing your normal speed squat. Really keep the back upright
1) Back squat:
5 reps each at
-60%
-65%
-70%
-75%

5 reps each at
-60%
-65%
-70%
-70%

Wellness
2R
-1 min couch stretch each side

3 rounds for time:
-1 mile run
-12 pistols
-5 rope climbs or 2 muscle ups