Thursday

 

Warmup/Mobility)

10-12 Hip Circles, Leg Swings etc.

 

2 Rounds:

10-15 Kang Squats – PVC Pipe or Barbell

10-15 Stiff Leg Deadlifts – barbell

10-15 Bent over Rows – barbell

10-15 Straight Leg Situps

 

WOD A) Wendler Deadlift:

 

*4-5 warmup sets*

 

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90% – max effort set

 

WOD B) 5 Rounds not for time:

10 2-4”Deficit Sumo Deadlifts – choose a weight that is unbroken but gets challenging for last 2-3 reps, approx. 50-60%+ of training max **Must have the requisite flexibility to try deficits**

8 KB Rows per arm @3011 tempo

 

WOD C) (Optional) 3 Rounds:

20-30 anchored situps – weighted or banded

-Rest 10 secs-

30-40 secs hollow rock or hold

-Rest 10 secs-

30-40 secs Superman hold

-Rest 60-90 secs-