WARM UP – MOBILITY
Quick dynamic warm-up, then;
2 rounds of:
12-15 KB swings
5-7/side KB Single leg Romanian deadlift
8-10 Goblet squats
12-15 Hollow rocks
10-12 Bench/box dips + w/ 15-20s dip extension hold
WOD A
Every 90s x 8 sets: (4 sets of each alternating)
A1: 5 x Deadlifts (smooth t’n’g reps, do not go heavy here, treat sets as a warm-up for WOD B)
A2: 8-12 x Strict ring or bar dips
WOD B
FRANK THE TANK
AMRAP in 5 min:
Buy-In: 50 Wallballs (20/14) then:
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
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Choose safe weights for each couplet, but increase the weight slightly from round to round.
Score is total Deadlift + Burpee reps completed across the 3 rounds (do not include the WB reps)
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For larger classes, partner up with someone that you can share a barbell with and alternate 5 min segments.
(Workout courtesy of CompTrain)
ACCESSORY
5 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
