Workout of the Day: 130819

Today, we finally have reached the end of the “Birthday Trilogy” that has graced the gym since last Thursday. Finally, with Mike G’s and Justin’s workouts out of the way, we will be finishing this workout trifecta with Samar’s birthday WOD. Her movements will include the following:

Workout of the Day

“The Trilogy” Part III: Happy 26th Samar

For 18 minutes (2 minutes of work and 1 minute of rest) complete as many rounds as possible of:

9 Deadlifts (185/130#)
9 Sit-Ups

*During the 1 minute rest keep track of what round and rep you stopped at. Once the 1 minute rest is over, continue from where you stopped and keep adding to your rounds and reps until all 18 minutes are up. There will be a total of 6 rounds of 2 minutes of work and 1 minute of rest. Use chalk lines to help keep track of your overall score.

Buy In:

Foam roll: rock n’ roll (mid and low back) 5 minutes
Inch worm + cobra pose x 1
Bear Crawl x 2
Deadlift review with PVC pipe
5 sec Up/Down’s with KB

Scaling:

Rx+1 Knees-to-Elbows
Rx-1 DL@ 155/105#
Rx-2 DL@ 135/95#
Rx-3 DL@ 95/65#
Rx-4 DL using Kettlebells

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