Thursday
Warmup/Mobility)
6-8 mins dynamic: Hip circles, low back & hamstrings stretches
2 Rounds:
15 secs glute bridge
10 straight leg deadlifts
15 secs hollow hold
10 Russian KB swings
WOD A)
1) In 12 mins work up to and perform 3 deficit (2-3”) deadlift singles in the 80-90% range – no heavier
– 2-3 mins to reload bars –
2) Every 45 secs x 8 sets: 2 deficit deadlifts @ 65-70% of 1RM – explosive, reset each rep
WOD B) E2MOM x 5 rounds:
150-200m row sprint (no more than 45 secs first round – pick a number and stick with it)
5 axel bar power cleans 165/105lb
5 Box Jumps 30/24”
*Scale so that you are finishing with at least 20-30 secs to spare
Accessory) 3 rounds:
6-8 GH raises
30 secs weighted plank – heavy as possible
