WARM UP / MOBILITY
Full body dynamic warm-up (Hip / Hamstring / Push-up / Mid-line)
—
Single leg good mornings x 8 + 10s hold last rep
Partner straddle/pancake stretch: 2 x 45s each
Bench/box dip extension stretch: 2 x 30s each
—
Single leg good mornings x 8 + 10s hold last rep
Partner straddle/pancake stretch: 2 x 45s each
Bench/box dip extension stretch: 2 x 30s each
WOD A
SUMO DEADLIFT X 5
BENCH PRESS X 5
Every 90s x 10 sets: (5 sets of each alternating)
A1) Sumo Deadlift x 5
A2) Bench Press x 5
– Keep all working at 65-75% of 1RM
– All 5 should be work sets, not intending to “build” to a 5RM.
– Deadlift, not touch and go, slight pause on the floor on each rep.
A1) Sumo Deadlift x 5
A2) Bench Press x 5
– Keep all working at 65-75% of 1RM
– All 5 should be work sets, not intending to “build” to a 5RM.
– Deadlift, not touch and go, slight pause on the floor on each rep.
WOD B
ELIZABETH GONE BAD
Complete for time:
12-9-6-3 Reps of:
Power Clean (185/125)
Weighted Strict Ring Dip (20/10lb)
—
Scale PC to 70-75% of 1RM as needed.
Wt Ring dip can be a chain (20/10lb) or Dumbbell held between legs. (no kipping!)
Scale to strict ring dip / bar dip / banded dip.
12-9-6-3 Reps of:
Power Clean (185/125)
Weighted Strict Ring Dip (20/10lb)
—
Scale PC to 70-75% of 1RM as needed.
Wt Ring dip can be a chain (20/10lb) or Dumbbell held between legs. (no kipping!)
Scale to strict ring dip / bar dip / banded dip.
WOD C (Optional Accessory)
Complete 3 sets NFT:
15-20 x GHD sit-ups
10 x Seated dumbbell press
15 x Dumbbell / Plate reverse flys
15-20 x GHD sit-ups
10 x Seated dumbbell press
15 x Dumbbell / Plate reverse flys
