WARM UP – MOBILITY
2 rounds:
50 foot sled push + pull (slow walking only – light weight)
15-20 Banded good mornings
6-8 Scap pull-ups + 20-30s hang
8-12 Alt. V-ups / V-ups
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Green band P-chain floss
Review and Warm-up WOD A movements
WOD A
EMOM 16 x : (4 sets each)
1) 8,8,6,6, Building deadlifts (~55-70% building)
2) 6-8 Strict Toes to bar w/ 2-3s controlled negative (sub straight leg raise, knee crunch, or incline bench leg raise/TTB progression)
3) 30-40s Skipping practice (Doubles / Triples / Crossovers etc.)
4) Rest
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If you are sharing a barbell, stagger by 1 min to always start on the deadlift
DL may be TnG or quick re-set on the floor, build to a heavy / quality set of 6, heavier than the 8’s last week.
DEADLIFT X 6
DEADLIFT X 8
WOD B
SWINGIN SLEDS
In teams of 4 complete AMRAP Russian Kettlebell swings in 15 minutes.
Alternate working athletes every time the 100ft sled length is completed.
Athletes rotate in order through the 4 stations (2 work/2 rest):
1) Russian KB Swing (32/24kg)
2) Rest
3) 50ft Sled push + 50ft Sled drag (135/90lb)
4) Rest
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Rx+ athletes, you may choose to use a heavier KB (36/28) and a higher load on the sled if you like.
ACCESSORY
2-3 rounds: rest as needed
6-8/leg Single leg Russian box step-ups (hold single KB in front rack on working leg side)
8-10/leg Single leg RDL (hold single KB/DB in opposite hand from working leg)
45-60s FLR on rings
