WARM UP – MOBILITY
Leg swings, Standing hip rotations, 90/90s, Hip Airplanes (int & ext rotation)
—
2 rounds:
15-20 banded good mornings
12-15 Hollow rocks
6-8 Single leg glute bridge + 10s top hold / side
—
Review and warm-up deadlift w/ empty barbell
WOD A
DEADLIFT X 3
20 min to build slowly to a heavy set of 3 deadlifts or new 3RM.
Start with some lighter building sets of: 10, 7, 5, with a bit less rest, then complete 4-5 working sets max with ~2 mins rest between sets as needed.
Reps may be touch and go (controlled, no bouncing, or lower and quick re-set (no dropping between reps)
WOD B
In remaining class time complete 3 sets of:
8-10/leg Staggered stance barbell good mornings
300 ft KB Carry: 100ft farmers carry / 100ft front rack carry / 100ft farmers carry (2 x KB’s record best weight in KGs)
30-45s Weighted plank hold
– rest 90s – 2min between rounds as needed
300FT FARMER & FRONT RACK CARRY
100 ft Farmers carry
100 ft Double front rack carry
100 ft Farmers carry
—
Complete as an unbroken set, record total weight used (2 x 24kg bells = 48kg)
Optional Conditioning
WITNESS ME!!
Complete for time:
500m Row
30 Plate Burpees
500m Row
—————–
The plate burpee will be a two foot jump to full extension on a 45lb plate in front of the athlete not beside.
