191014 - Motivation Monday

QOTD - What was your first car?

WARM UP - 2 minutes of cardio
Then 2 rounds… coach led first
Banded Pull Aparts (Green/Blue)
Banded Sumo Deadlift
PVC Pipe Good Mornings
10 Light DB Press

MOBILITY -
Keg Drill and Chest Opener Drill
(w/ DB and Foam Roller)
Banded Pigeon Distraction Stretch

COACH PREP - Review Deadlifts and jerks

WOD - For Time
21 Deadlifts
(A) 155/105
(B) 135/95
(C) 95/65
12 Shoulder to Overhead (Same weight)
21 Deadlifts
(A) 135/95
(B) 115/85
(C) 75/55
12 Shoulder to Overhead (Same weight)
21 Deadlifts
(A) 105/75
(B) 75/55
(C) EB
12 Shoulder to Overhead (Same weight)

A WEIGHTS: 155/105 - 135/95 - 105/75
B WEIGHTS: 135/95 - 115/85 - 75/55
C WEIGHTS: 95/65 - 75/55 - EB (Adjust as needed to scale and decrease in weight each round)

GOAL FOR THE WOD - Less than 12 minutes! That’s 4 minutes per round! Plenty of time to complete the total of 33 reps per round and change out your weights! The deadlifts should feel easy but don’t sacrifice form! The shoulder to overhead should be fairly challenging! It gets lighter and easier as it goes on so you should be speeding up!

BUY OUT -
30 Banded Plank Pulls on each side (Blue/Red)
30 Banded Walk Outs