Nate III
CEC20.1 Participants, we enter the last week of CEC20.1 with several problems facing us. The Corona-virus situation is creating problems for many of us. We do not want you to come to the gym if you are sick or if you feel uncomfortable doing so. So, if you chose to stay home during the last week of the CEC we will be posting an “AT HOME WOD” that you can complete in order to help you satisfy the workout requirements for the CEC.
The bonus point opportunity, (diaper drive), continues this week. please have your diapers to the gym by Friday at the end of business. If you are not coming into the gym, take a picture of your diapers and send and text message with at photo of your diapers or wipes. Be sure the photo clearly shows the number of the the diapers or wipes you are going to bring in when you return.
Warm-up: Row or bike for 5 min. 2 Rounds of 10 Each Air Squat, Push-ups and Sit-ups. Dynamic Stretch
Strength: Romanian Deadlift / Deadlift
RDL – 5 EMOM for 5 min. Building weight.
Deadlift – (4/70)4 Build to the WOD weight.
WOD: 2020 AGOQ Event #6
For Time:
2 rounds of
10 Deadlift 315/225 (55+, 255/175)
20 HSPU
(Scale by doing Push Press using your Front Squat Wt.)
30 Front Squat 95/65 (55+, 75/55)
Time cap: 20 minutes
This workout requires two bars.
If you do not do HSPU please use your Front Squat weight to do Push Press.
Icing: Wipe down all the equipment that you used.
