WARM UP – MOBILITY
1 rounds each: swap w/ partner if needed:
1) 2 min Row
2) 8-10 Leg swings, Sampson lunges, Air squats + 15-20 Banded good mornings
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Bird dogs, Dead bugs, Hollow, Arch, Beat swings, Kipping TTB
Deadlift tech/review
WOD A
10-12 mins to complete 4-5 sets of 5 “touch and go” deadlifts
Build a little heavier that WOD B weight, but nothing too heavy.
Partner up and share a barbell
Between deadlift sets, warm-up/practice any other movements needed for WOD B
WOD B
THE FUNKY FIFTY
Complete AMRAP in 20 mins:
50 Cal Row
50 Toes to bar
50 Deadlifts (185/125)
50 Wallballs (20/14 – 10ft)
50 Alternating dumbbell snatch (50/35lb)
50 Single arm overhead lunges (50/35lb – 25R + 25L arm)
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Partner up and share equipment where possible (have your own dumbbell)
Heat 2 stagger by 5 mins.
Scale weights/movements as needed to keep moving.
Newer athletes may scale all the reps down to 30-40
Sets of 10-15 reps should be attainable on each movement.
ACCESSORY
2-3 rounds:
12-15 GHD Hip extensions
30-45s/side Side plank hold
200ft Farmers carry (KB or DB as heavy as possible)
– rest ~90s between rounds
