Saturday, August 14, 2021
WARM UP – MOBILITY
2-3 min easy row or bike
Dynamic lower body warm-ups (sampson lunge, floor sweepers, iron crosses etc.)
12-15 Banded good mornings (green)
8-10 Banded shoulder press (red)
5-7/side Bird dogs
5-7/side Dead bugs (or Banded dead bugs)
2-3 sets of 8-12 light deadlifts before beggining to load up for WOD A.
DEADLIFT X 3
15 mins to build to a heavy set of 3 or new 3RM deadlift.
Rest as needed between sets.
Reps may be touch and go, or quick reset on the floor.
Ideally avoid going to failure or were posture or mechanics are lost.
Complete for time:
21-15-9 Reps of:
Kipping HSPU allowed for Rx
Scale deadlift weight to ~60-65% of 3RM
Should be a weight you can move safely and consistently for 10+ unbroken reps
HSPU can be scale to a pike or banded version if you don’t have wall space.