201214 - Motivation Monday

QOTD - What laundry detergent do you use?

WARM UP - 
2 Rounds
12 Leg Swings (each side)
12 Sprinters Lunge to Half Split (each side)
12 Heel Elevated Squats
12 Toe Elevated Good Mornings

MOBILIZE - Cat Cow or Side Hip (until everyone is done)

STRENGTH - Deadlifts
8EB, 6, 6, 4, 4,
4 - 4 - 4
Build to a spicy set of 4 then repeat two more times

COACH PREP - Set up spots and weights
Gather whiteboards to record score

WOD - GOAL = 90-100 which is 15 per round
(A: Competitor)
6 Rounds x 2 minutes
(1 minute of rest b/w)
16/14 Calorie Row
Max (x)
Rounds 1-3-5 : (x) = Pistols
Rounds 2-4-6 : (x) = Deadlifts 165/125

(B: Performance)
6 Rounds x 2 minutes
(1 minute of rest b/w)
16/14 Calorie Row
Max (x)
Rounds 1-3-5 : (x) = Wallballs 20/14
Rounds 2-4-6 : (x) = Deadlifts 135/95

(C: Fitness)
6 Rounds x 2 minutes
(1 minute of rest b/w)
14/12 Calorie Row
Max (x)
Rounds 1-3-5 : (x) = Wallballs 14/10
Rounds 2-4-6 : (x) = Deadlifts 115/65