WARM UP – MOBILITY
Leg swings + shoulder circles then;
2 rounds:
Banded partner sprint (1 forward /1 backward each)
20-30s Handstand hold / HS shrugs or negatives
8-10 x Beat swings
—
Banded hamstring stretch (laying on the ground) 3 ways – up / out / across
2 rounds:
Banded partner sprint (1 forward /1 backward each)
20-30s Handstand hold / HS shrugs or negatives
8-10 x Beat swings
—
Banded hamstring stretch (laying on the ground) 3 ways – up / out / across
WOD A
DEADLIFT X 3
4-5 min of warm-up time, then Every 90s x 8 sets: (4 each alternating)
A1: Build to a heavy but smooth “touch and go” deadlift x 3
A2: 8-10 x Kipping Handstand push-ups (add deficit if 8-10 flat are easy)
A1: Build to a heavy but smooth “touch and go” deadlift x 3
A2: 8-10 x Kipping Handstand push-ups (add deficit if 8-10 flat are easy)
WOD B
BRING DA RUCKUS
Complete 5 rounds for time:
50, 40, 30, 20, 10: Double unders
10, 8, 6, 4, 2: Deadlifts (315/205lbs)
5, 4, 3, 2, 1: Bar muscle-ups
——————————
– Scale DU in half for Int, or x2 singles for Beg
– Scale DL weight to ~65-70% of 1RM, it should be heavy but safe.
– Sub for Bar muscle-ups is either jumping/banded variations or burpee pull-up / burpee jumping pull-up
50, 40, 30, 20, 10: Double unders
10, 8, 6, 4, 2: Deadlifts (315/205lbs)
5, 4, 3, 2, 1: Bar muscle-ups
——————————
– Scale DU in half for Int, or x2 singles for Beg
– Scale DL weight to ~65-70% of 1RM, it should be heavy but safe.
– Sub for Bar muscle-ups is either jumping/banded variations or burpee pull-up / burpee jumping pull-up
ACCESSORY
2-3 rounds:
10-20 x GHD sit-ups
8-10 x Seated dumbbell press
20 x Alternating bicep curls
10-20 x GHD sit-ups
8-10 x Seated dumbbell press
20 x Alternating bicep curls
