Friday, July 9, 2021

WARM UP – MOBILITY

Low back & adductor stretches

Deadlift activation:
5-7 /side Bird dogs
5-7 /side Dead bugs
10-15 Sumo stance glute bridges
5-7 /side Kossack squats
10-15 BB Sumo deadlifts

WOD A
SUMO DEADLIFT X 4
E2.5MOM x 6 sets:

8/6/6/4/4/4 Sumo deadlifts

  • Start at approx. 50% of max deadlift and build as needed to a heavy but not max set of 4

WOD B
LOW HANGING FRUIT
25-20-15-10-5 reps for time:
Hang power cleans

Wallballs 20/14lb

Power clean Rx weights:
95 – 115 – 135 – 155 – 185lb
65 – 80 – 95 – 110 – 125

  • Start with a weight that you could hit the 25 reps in 2 sets and build as needed from there. The last set of 5 should be a challenging UB or 2 set weight

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