WARM UP
10 Leg swings (each direction/leg)
10 Sampson lunges
15-20 Hollow rocks
10 Superman lifts
10 Iron Crosses
10 Scorpions
5 Glute bridges (hold, lift R leg, lift L leg, lower)
10 SLRDL (5/side)
10 Sampson lunges
15-20 Hollow rocks
10 Superman lifts
10 Iron Crosses
10 Scorpions
5 Glute bridges (hold, lift R leg, lift L leg, lower)
10 SLRDL (5/side)
MOBILITY
Banded posterior chain floss
Post calf stretch
Post calf stretch
WOD A
Every 3 min x 5 sets:
10 Deadlifts
15 Box jumps (games standard + step down only)
—————-
Not for time, but think speed & efficiency through the sets.
Increase loading on the deadlifts each set. They do not need to be unbroken, but should not get down to singles either.
Suggested loading for experienced athletes:
1: 40-45%
2: 45-50%
3: 50-55%
4: 55-60%
5: 65-70%
10 Deadlifts
15 Box jumps (games standard + step down only)
—————-
Not for time, but think speed & efficiency through the sets.
Increase loading on the deadlifts each set. They do not need to be unbroken, but should not get down to singles either.
Suggested loading for experienced athletes:
1: 40-45%
2: 45-50%
3: 50-55%
4: 55-60%
5: 65-70%
WOD B
12 min AMRAP: DU / KB / Burpee
Complete AMRAP in 12 min:
40 Double unders
20 Russian Kettlebell Swings (32/24kg)
10 Burpees
40 Double unders
20 Russian Kettlebell Swings (32/24kg)
10 Burpees
COOLDOWN
1 KM ROW or RUN (75% effort)
