Monday, 19 February, 2018

WARM UP – MOBILITY
Complete 2 rounds at a easy pace w/ light-moderate KB: (8 mins)
12-15 Kettlebell swings
10-12 Hollow rocks
8-10 Single leg good mornings (or SL RDL w/ KB) / side
6-8 KB Push press + 6-8 windmills / side
1-2 wall walk w/ 10s HS hold

WOD A
DEADLIFT
5 mins to warm-up deadlift to ~70% and prep for HSPU,
Then;
Every 2:30 x 6 sets:
Deadlift x 5,3,1,5,3,1
Kipping HSPU x 5
(perform both movements back to back within the 3 min)

Deadlift:
5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%+
(The goal is not to hit a 1RM or let your form/position deviate at all)

Kipping HSPU x 5 reps each set
Start on an easier progression with flat, deficit, or surplus mats and work up to your hardest level for 5 unbroken reps.

WOD B
TOP TO BOTTOM & BOTTOM TO TOP
Complete for time:
50 Cal row
40 Kettlebell swings (24/16kg)
30 Box jump overs (24/20″)
20 Dumbbell push press (2 x 50/35)
10 Deadlifts (315/215)
Rest exactly 3 min, then complete again but in reverse order.

– Partner up and share equipment as needed
– Score is time to complete less the 3 min rest and possible stagger.
– Deadlift should be heavy but safe, no more that 70-75% of 1RM.

ACCESSORY
3 rounds: rest as needed
6-8 x Single leg RDL (3,0,1,1) (heavy DB or KB held cross body)
10 each: front / side / rear delt raise (light DBs or plates)
60s forearm plank hold