WARM UP – MOBILITY
Quick full body joint rotations/dynamic stretches
2 rounds:
15-20 Banded good mornings/Barbell good mornings
12-15 Hollow rocks / Tuck-ups
8-10 Push-ups / Bench dips
Tech: All WOD movements and warm-up to working weights
WOD A
FISTFULL OF STEEL
Complete for time:
10, 9, 8…3, 2, 1: Deadlift (225/155)
20, 18, 16…6, 4, 2: Dumbbell Bench press (50/35)
- rest 5 mins –
10, 9, 8…3, 2, 1: Dumbbell Hang power cleans (50/35)
20, 18, 16…6, 4, 2: Ab-mat sit-ups
Scale deadlift so that it is no more that 55-60% of a 1RM (most sets should be unbroken)
Dumbbell bench should be completed in no more than 2 sets.
Score: time to complete -5 min rest.
ACCESSORY
In remaining class time (+accessory time) complete:
3-4 rounds: rest as needed
8-10/side Single leg Romanian deadlifts (single DB or KB in opposite had from working leg)
12-15/side Bench supported bent over rows (Single DB or KB)
12-15 Dumbbell pull overs/tricep extensions (lay upper back across your bench)
