Paramus | 8-12-19 | CF WOD

WORKOUT OF THE DAY

ACCESSORY STRENGTH
30 seconds ON/30 seconds Rest for 12 minutes::
Zercher Reverse Lunges
Handstand Hold or Plank
Wall Sit

CONDITIONING
15 Rounds
10 Wallballs 20#/14#
5 Toes to bar (knees-up or V-ups)
1 Deadlift 315#/205#

Post results to Wodify.
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COACH NOTES:

Accessory
All about stability. The Zercher lunge is an accessory movement for the squat with additional benefits of increasing single-leg stability. The zercher hold is where the bar sits in the crook of your arms with interlocking hands placing the barbell at sternum height. This position increases the contribution of the upper back (thoracic extension) and anterior core, along with glute activation. The handstand hold/plank and wall sit are static exercises to build more stability in the core and legs.

Conditioning
The deadlift should be a moderate to heavy weight (70%-75% of your 1RM). Focus on a tight set-up and solid lift by placing the barbell back on the floor, NO DROPS!
To Rx in a safe manner men should have a 1RM deadlift of 450+ and women 275+.