WARM UP – MOBILITY
Big dynamic joint warm-up
Green band P-chain stretch
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3 rounds at a quick pace:
10-12 Band pull throughs
10-12 Hollow rocks / 15s hollow hold
6-8 Push-ups (or knee/bench push-ups)
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Review / Tech:
Barbell deadlift
Dumbbell Bench press & Hang clean
Ab-mat sit-ups
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5 mins to warm-up deadlift to working weight and practice/warm-up other WOD movements.
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
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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
1) 2-3 Sets:
8-10/side Concentration curls /side @ 40X0 tempo
12-15 DB pullovers (upper back across a bench)
25-30 Banded good mornings
– rest 90s-2min between sets –
